November 28, 2022
by Alex Etzen
Announcements
XS Christmas Party
The Christmas party this year will be at XS on Saturday 12/17 starting at 5pm. It will be a potluck with a Rowling tournament and a White elephant gift exchange. The sign up and more information will be coming soon.
XS CrossFit – General CrossFit
Warm-Up
Warm-Up (No Measure)
2 Rounds
– 8 Air Squats to Med Ball
– 8 Alt. Groiners
– 6 Scap Pull-Ups
– 6 Kip Swings
– 6 Sit-Ups
– 3 Burpees
Strength
Front Squat (5×4 @ 75-85%*)
*Base percentages off 1-Rep Max.
*All at same weight.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
3 SETS
AMRAP x 4 MINUTES*
– 3 Burpee/Pull-Ups [RX+ 3 Bar Muscle-Ups]
– 6 Front Squats** (75/55) [RX+ 115/75]
– 12 Sit-Ups
*Pick up where you left off.
**From the Ground
-Rest 1:00 b/t Sets-
(Score is Rounds + Reps)