by Alex Etzen
Announcements
The last body fat test for the Nutrition Challenge! You have until Friday April 7th to get your body fat test done and points entered. Here is the Nutrition challenge link.
https://xscrossfit.com/nutrition-challenge/
BBQ on Saturday April 8th at 1pm. We will do the awards for both the Nutrition Challenge and the Open. It’s a potluck so bring food or drinks.
April Kids Camp starting on Monday April 3rd.
– It will be 4 weeks long (8 total classes)
– Classes are 1 hour long on Monday’s and Wednesday’s at 5:30pm
– Ages 6 to 11 years old.
– For more information click on this link https://xscrossfit.com/xs-crossfit-kids/
– 8 ($80) class sign up here Click Here to buy!
– 4 ($50) class sign up here Click Here to buy!
Please feel free to contact us with any questions.
XS CrossFit – Barbell Club
Warm-Up
3 minutes of cardio on any machine
then
3 rounds NFT
10 barbell good mornings
10 barbell row
5 Kang squats
5 power cleans
Clean Pull (90 x 5, 95 x 5, 100 (3 x 2), 105 x 3)
High-Hang Clean (5 x 2 (build))
Bench Press (6 x 4 at 80% )
Same weight all sets