Friday September 2nd 2016

September 1, 2016
    by Alex Etzen

    Announcements

    Labor Day (Monday, Sept. 5th) schedule will only be two classes at 9:30am & 10:30am.
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    XS CrossFit – General CrossFit

    Weightlifting

    Bench Press (3-3-3-3-3RM)

    Metcon

    Metcon (No Measure)

    12 MIN EMOM:

    Rx:

    -MIN 1: 10 Pull-ups

    -MIN 2: 20m bear crawl (down forwards, back backwards)

    -MIN 3: 10 Ground-to-overhead (you pick the weight)

    Rx+:

    -MIN 1: 6 Strict pull-ups

    -MIN 2: 10m Handstand walk

    -MIN 3: 10 Ground-to-overhead (you pick the weight)
    Choose a weight for the GtOH that you can finish the reps in the minute but is still challenging. There is no score for this workout. Just push yourself and get stronger!