by Alex Etzen
Announcements
The in-house team competition!
WOD #1, 2, 3, and Heat times are posted! Here is a link to the event page.
https://xscrossfit.com/2023-team-competition/
Judge Sign Up!
Click on the link below to sign up to Judge/help at the In-house team comp. We really appreciate any help you can give. The event is from 8am to 4pm. You don’t need to be here for the full event in order to Judge or help with WOD setup. On the sign up you can list what time you’ll be there to help out.
https://xscrossfit.com/judge-sign-up/
XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS OF:
– 10 Bootstrappers
– 10 PVC Good Mornings
– 400m Fat Bike
My F.I.T. Number
500m Row (Time)
Max Effort 500m Row
Be sure to enter Time in My F.I.T Number
Workout
Metcon (AMRAP – Reps)
For Time:
3 Rounds
– :45 Max Box Dip [RX+ Ring Dips]
– :15 Transition
– :45 Max Calorie Row
– :15 Transition
– :45 Max Burpees
– :15 Transition
– :45 Max Calorie Ski Erg
– :15 Transition
– :45 Max Slam Balls (35/20) [RX+ 45/35]
– :15 Transition
– :45 Rest
– :15 Transition
(Score is Total Reps + Calories)