August 18, 2022
by Alex Etzen
Announcements
Noah took some awesome in-house comp photos. Check them out here https://www.noahfotos.com/XS-Comp-2022/
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XS CrossFit – General CrossFit
Warm-Up
Warm-Up (No Measure)
2 ROUNDS
– 10/12 Cal Row
– 8 Squats holding a WB to a WB
– 8 Scap Push-Ups
– 8 Step Ups
– 8 Barbell High-Pulls
Metcon
Zeus (Time)
3 Rounds For Time:
30 Wall Ball Shots (20/14 lb)
30 Sumo Deadlift High-Pull (75/55 lb)
30 Box Jump (20 in)
30 Push Presses (75/55 lb)
30 calorie Row
30 Push-Ups
10 Back Squats (bodyweight)
In honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, died on November 14, 2011
To learn more about Zeus click here
Woman’s Standard: 14# to 9′, 55#, 18″, 55#, 75% of BW.
A Wall Ball Shot is a normal wallball with a full squat.