May 22, 2023
by Alex Etzen
– The blank shirts are in the gym.
– Pick the blank shirt you want.
– Fill out the sheet.
– Put the shirt and sheet on a hanger.
Sign up for your Memorial Day Murph class time! You can sign up now on Monday the 29th just like a normal class.
Here is the schedule for Monday, May 29th:
XS CrossFit – Barbell Club
3 minutes on a cardio machine, then
2 rounds NFT
10 muscle snatch
8/8 pause elbow punch
5 overhead squat
1 set every 90 seconds for 7 sets
1 Power Snatch
1 Hang Squat Snatch
1 Overhead Squat
Build in weight
Compare to November 5, 2018
Strength – All
Work up to a heavy 3 rep touch and go. (NOT MAX)