by Alex Etzen
Announcements
The in-house team competition!
The teams are posted! Here is a link to the event page.
https://xscrossfit.com/2023-team-competition/
Judge Sign Up!
Click on the link below to sign up to Judge/help at the In-house team comp. We really appreciate any help you can give. The event is from 8am to 4pm. You don’t need to be here for the full event in order to Judge or help with WOD setup. On the sign up you can list what time you’ll be there to help out.
https://xscrossfit.com/judge-sign-up/
XS CrossFit – General CrossFit
Warm-Up
Warm-Up (No Measure)
1 ROUND
– 8 Step Overs
– 4 BB Deadlift
– 8 Elbow Punches
– 8 Scap Pull-Ups
Into…
1 ROUND
– 4 Tucks Jumps
– 4 High Hang Muscle Clean
– 8 Air Squats
– 6 Small Kip Swings
Into…
1 ROUNDS
– 4 Box Jump Overs
– 4 High Hang Muscle Clean
– 4 Front Squats
– 4 Medium Kip Swings
Strength
Hang Power Clean (6 x Complex)
EMOM x 6 Minutes*
– 1 Hang Power Clean
+
– 1 Squat Clean
*Start Light and build to Moderate – at or above Workout Weight.
(Score is Weight)
Squat Clean
Workout
“SUPERSONIC” (Time)
20 ROUNDS FOR TIME
– 1 Power Clean (145/100) [RX+ 205/145]
– 2 Box Jump Overs (24/20)
– 3 Pull-Ups [RX+ Chest to Bar Pull-Ups]
(Score is Time)