January 22, 2023
by Alex Etzen
Announcements
Here is the Nutrition link. Make sure to log your points for each day and the bonus points for the week.
https://xscrossfit.com/nutrition-challenge/
XS CrossFit – General CrossFit
Warm-Up
Warm-up (No Measure)
2:00 Row or AB
2 Rounds
– 8 Scorpions
– 8 Clean Shrugs
– 8 Muscle Cleans
– 8 Scap Push-ups
– 3 Burpees
Strength
Clean (7 x 1 )
EMOM x 7 Minutes
– 1 Clean*
*Build
(Score is Weight)
Workout
A: Metcon (Time)
For Time:
– 150 Burpees
Every 2 Minutes (Not 0)
– 1 Clean 205/145
Time Cap 25 Minutes
(Score is Time)
OR
B: Metcon (Time)
For Time:
– 150 Burpees
Every 2 Minutes (Not 0)
– 1 Clean 165/115
Time Cap 25 Minutes
(Score is Time)
OR
C: Metcon (Time)
For Time:
– 100 Burpees
Every 2 Minutes (Not 0)
– 1 Clean 115/75
Time Cap 25 Minutes
(Score is Time)