March 9, 2023
    by Alex Etzen


    The Open is OVER! Look forward to the 4/8 BBQ for all the results. Congrats to all athletes for another Open in the books. BIG thanks to all the Judges for all the time you spent in the gym to make this happen. Looking forward to watching all the athletes that made it to the quarterfinals (top 10%).

    XS CrossFit – General CrossFit


    Warm-Up (No Measure)

    2:00 Row or AB

    2 ROUNDS

    – 8 Russian KB Swings

    – 8 Sit-ups

    – 5 Air Squats

    – 8 Slow Shoulder Taps

    – 5 Scap Push-ups

    – 6/6 Single Arm DB Press*

    *Round 2 Perform DB Push Press


    Bench Press (5×3)

    5 Sets*

    – 3 Bench Press


    (Score is Weight)


    Jordan (Time)

    For Time
    – 100 Kettlebell Swings (53/35)
    – 100 Sit-Ups
    – 100 Air Squats
    – 100 Push-Ups

    With a running clock, as fast as possible perform the prescribed work in the order written.

    This British Hero WOD is dedicated to Lcpl Jordan Bancroft (25) Duke of Lancashire Regiment, who was shot in Afghanistan on 21/08/10.

    Also dedicated to Ishwor Gurung, Darren Foster Remand Kulung, Lt John Sanderson Lsgt Dale McCallum and Mne Adam Brown who died in the same month.