May 6, 2016
by Alex Etzen
Announcements
Don’t miss out – All Memorial Day Murph shirt/tank orders received by end of day Friday, May 6 will be entered in a raffle for a free 20# Weight Vest!! Shirts will be $30 and $10 from every shirt sold will go to the Murphy Foundation. Go to this link https://xscrossfit.com/event/memorial-day-murph-shirts/ to request your shirt.
XS CrossFit – General CrossFit
Metcon
Metcon (Time)
20 Tire Flip Jump Through
Flip tire, jump into the center, then to the other side.
Repeat for 20 reps.
Metcon
Metcon (Time)
5 Rounds
– 10 Slam Ball (40/30) (rx+ 50/40)
– 15 Sit Ups (rx+ 10 GHD Sit Ups)
– 200m Run