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.