May 23, 2023
by Alex Etzen
– 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.
Sign up for your Memorial Day Murph class time! You can sign up now on Monday the 29th just like a normal class.
Here is the schedule for Monday, May 29th:
XS CrossFit – General CrossFit
Warm-up (No Measure)
– 250m Row
– 8 Sit-ups
– 100m Run
– 8 Scap Pull-ups
– 8 Scorpions
Metcon (No Measure)
Spend 15 Minutes working on a weakness!
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP:
– 300m Row
– 30 Russian Twists (25/15) [RX+ 35/25]
– 200m Run
– 20 Sit-ups
– 100m Farmers Carry (50s/35s) [RX+ 70s/50s]
– 10 Pull-ups
(Score is Rounds and Reps)