by Alex Etzen
Announcements
Here is the Nutrition link. Make sure to log your points for each day and the bonus points for the week.
https://xscrossfit.com/nutrition-challenge/
The Open Teams are done!
Here is the link to view the teams.
https://xscrossfit.com/wp-content/uploads/2023/02/Open-Teams.htm
XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
– 1:00 Row
Then 2 Rounds
– 8 Scap Pull-ups
– 8 Wall-Ball Squats
– 8 BB Clean Deadlifts
– 8 BB Muscle Cleans
– 8 Knee Raises
– 8 Kip Swings
– 8 Wall-Ball Push Press
Metcon
RX: CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps)
14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
F: 14lb ball to 9ft target, 95lb
M: 20lb ball to 10ft target, 135lb
RX is Ring Muscle-ups.
OR
SCL: CrossFit Games Open 23.1 Scaled (Ages 16-54) (AMRAP – Reps)
14 minutes of:
60-calorie row
50 hanging knee raises
40 wall-ball shots
30 cleans
20 chin-over-bar pull-ups
F: 10lb ball to 9ft target, 65lb
M: 14lb ball to 10ft target, 95lb
OR
55+: CrossFit Games Open 14.4 and 23.1 Masters (55+) (AMRAP – Reps)
14-Minute AMRAP:
60 Calorie Row
50 Toe-To-Bars
40 Wall-Ball Shots, 20#/10#
30 Cleans, 115# / 65#
20 Muscle-Ups
RX is Ring Muscle-ups
OR
55+SC: CrossFit Games Open 23.1 Masters Scaled (Ages 55+) (AMRAP – Reps)
14 minutes of:
60-calorie row
50 sit-ups
40 wall-ball shots
30 cleans
20 jumping chest-to-bar pull-ups
F: 10lb ball to 8ft target, 45lb
M: 14lb ball to 8ft target, 65lb