December 4, 2016
by Alex Etzen
Announcements
Get ready to work Squats during the month of December! Our goal is to bring in new PRs with the New Year!
Save the Date! The XS Holiday Potluck will be this Saturday, December 10 at 6:00pm! We will have a White Elephant exchange. Bring a gift costing no more than $15.
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XS CrossFit – General CrossFit
Weightlifting
Thruster (5-5-5-5-5RM)
Work to a 5-rep-max thruster from a rack.
Metcon
Metcon (Time)
FOR TIME:
10 MIN EMOM:
-3 Front Squats @ 90% of your 5RM Thruster
REST 2 MINUTES
-50/35 Calories Assault Air Bike
REST 2 MINUTES
-200 Killer Rope
For the EMOM the front squats are from the ground and athletes are encouraged to do 1 squat clean + 2 FS.
Score is time for EMOM, rest, calories, rest, and killer rope all together.