by Alex Etzen
Announcements
Come say goodbye to Scotty this Friday from 7pm to 10pm. He’ll be here for 3 more weeks but this will be his last weekend around the gym. Come hangout, drink bourbon, play corn hole, and Rowling.
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For upcoming Events
Take a look at the Events page on XSCrossFit.com
List view – https://xscrossfit.com/events/
Month view – https://xscrossfit.com/events/month/
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XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
1 Round
– 200m Ski Erg
– 10 Air Squats
– 10 Slam Ball Deadlifts
– 8 DB Thrusters (light weight)
– 8 Slam Ball over Shoulder
– 6 DB Thrusters (workout weight)
– 6 Stone over Shoulder (workout weight)
– 200m AB
Workout
SEALS (Time)
For Time (with a Partner)
Buy-In: 2,006 meter Ski Erg
Then, 15 Rounds of:
– 12 Dumbbell Thrusters (2×50/35 lb)
– 10 Stone Over Shoulders (100/70 lb)
Cash-Out: 2,947 meter Air Bike
*Every 7 minutes, perform 22 Burpees (each)
Time Cap: 40 minutes
This hero workout is dedicated to Detective Joseph Seals, Jersey City Police Dept., NJ, who was killed in the line of duty on December 10, 2019.
To learn more about Detective Seals go to https://wodwell.com/wod/seals/