August 11, 2022
by Alex Etzen
Announcements
Volunteer Sign Up for In-House Comp!
– We need Judges and event crew. If you’re not able to compete we can definitely use the help making this a great event. Here is the link to sign up as a Volunteer.
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No classes on Saturday!
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In-house competition WOD #4!!!
You will get Wet! Not a bad idea to bring Goggles and a Bathing Suit. We’ll see you in the morning between 7:30am and 8:15am.
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XS CrossFit – General CrossFit
Warm-Up
Warm-Up (No Measure)
1 Round
– 200m Ski Erg
– 8 Scap Push-Ups
– 300m AB
– 4/4 T-spine Twists
– 200m Row
– 2 Inch Worms
Strength
Bench Press (3×6)
3 Sets
– 6 Bench Press*
*Build
(Score is Weight)
Workout
Metcon (Time)
With a Partner…
– 1200m Ski Erg (Alternate every 200m)
– 2400m AB (Alternate every 400m)
– 1200m Row (Alternate every 200m)
(Score is Time)