February 13, 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 Rounds
– 10 Cal Row
– 8 Air Squats to a MB
– 8 Alt Lunges
– 8 BB Muscle Cleans
– 4 BB Front Squats
– 4 BB Alt Lunges
Strength
Front Squat (3-3-3-3-3RM)
5 Sets*
– 3 Front Squats
*Build
(Score is Weightr)
Workout
Cupid Shuffle (AMRAP – Rounds and Reps)
AMRAP (with a Partner) in 12 minutes
– 1 calorie Row
– 1 Hang Power Clean (95/65 lb)
– 2 Front Rack Lunges (95/65 lb)
– 2 calorie Row
– 2 Hang Power Clean (95/65 lb)
– 4 Front Rack Lunges (95/65 lb)
*Add 1 calorie, 1 clean and 2 lunges every round. Partner A does Round 1 then Partner B does Round 2 etc.