May 18, 2023
by Alex Etzen
Announcements
Murph Shirts!
– The blank shirts are in the gym.
– Pick the blank shirt you want.
– Fill out the sheet.
– Put the shirt and sheet on a hanger.
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XS CrossFit – General CrossFit
Warm-Up
Warm-up (No Measure)
2 Rounds
– 200m Run
– 8 Scap Pull-ups
– 8 PVC Pass Throughs
– 8 Scorpions
– 8 Knee Raises
– 1 Rope Climb – 2 Pulls only
Metcon
White (Time)
5 Rounds For Time
3 Rope Climbs (15 ft)
10 Toes-to-Bars
21 Overhead Walking Lunges (45/35 lb plate)
400 meter Run
In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011
To learn more about White click here