March 24, 2020

March 24, 2020
    by Alex Etzen

    Announcements

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    If you’d like to help us test an Online Class for the at home WOD today we have a class setup at 8:30am and 4:30pm. Go to this link and click on the class button a little before the class starts so you can get setup.

    Online Classes


    Call us if you have a problem 303-395-9723.
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    XS CrossFit – General CrossFit

    Back Squats 5×5 (5×5)

    5 working sets of 5 reps @ 75/80% of your 1 RM

    Metcon (Time)

    5 Rounds for Time

    -8 Deadlifts 225/155

    -30 Air Squats

    Beginning with and at the top of each minute 3 lateral bar over burpees

    OR

    ME: Warm-up (No Measure)

    TABATA

    8 X 20 SECONDS ON/ 10 SECONDS OFF

    SQUATS W/PLATE

    @HOME: Metcon (Time)

    5 ROUNDS

    12 LUNGES W/ PLATE

    30 AIR SQUATS

    ** AT GO AND AT THE TOP OF EVERY MINUTE AFTER DO 3 BURPEES TO PLATE