August 28, 2016
by Alex Etzen
Announcements
Make sure to sign up for the Lurong Challenge. If you have no idea what I am talking about ask a coach or go to the link below. We did it as a gym last year and it was a lot of fun! Here is the link
http://lurongliving.us2.list-manage1.com/track/click?u=806358e7e4db08c812830d05e&id=0e96c3bffe&e=c224d32c02
XS CrossFit – General CrossFit
Metcon
XS Benchmark (Time)
– 500m Row
– 40 Air Squats
– 30 Sit Ups
– 20 Push Ups
– 10 Pull Ups
– 500m Row
OR
XS Benchmark (Heavy) (Time)
– 500m Row
– 40 Back Squats (135/95#)
– 30 GHD Sit ups
– 20 Bench Press (135/95#)
– 10 Bar Muscle Ups
– 500m Row
OR
XS Benchmark (Gymnastics) (Time)
– 500m Row
– 40 Pistols (alternating legs, 20 ea. leg)
– 30 Toes-to-Bar
– 20 Handstand Push Ups
– 10 Ring Muscle Ups
– 500m Row