by Alex Etzen
Announcements
Sign up for the 6 week Team Body Fat Challenge on the whiteboard at the gym. It starts next week with a nutrition seminar on Sunday April 30th at 1pm. For more info go to https://xscrossfit.com/event/team-body-fat-challenge/
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Sign up for a Murph T-shirt or Tank ASAP to make sure you get the size you want. Each Shirt is $30 with $5 from each shirt going to the Motorcycle Relief Project and $5 from each shirt going to the Murph Foundation. For more info and to see the Layout for the 2017 Murph shirt check out this link https://xscrossfit.com/event/murph-shirt-sign-up/
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XS CrossFit – General CrossFit
Weightlifting
Front Squat (5-5-5-5-5+)
From a rack, work up in weight each set. Using about 80% of your 1-rep-max FS, go for max reps on fifth and final set.
Metcon
XS Benchmark (Time)
– 500m Row
– 40 Air Squats
– 30 Sit Ups
– 20 Push Ups
– 10 Pull Ups
– 500m Row