February 5, 2017
by Alex Etzen
Announcements
Sign up for your XS CrossFit Open shirt! The cost is $30 per shirt but if you sign up before the end of this Thursday 2/9 you get $5 off. All you have to do is put your name on the list in the gym or send an email to [email protected] with your shirt size. You wont be charged until you get your shirt. We have blank shirts and tanks in the gym if you would like to try on a size. We also have a picture on the sign up sheet of what the shirt will look like. The sizes are:
Women’s Tee (S, M, L, XL, XXL)
Women’s Tank (XS, S, M, L, XL)
Men’s Tee (S, M, L, XL, XXL)
XS CrossFit – General CrossFit
Weightlifting
Back Squat (6 x 6)
Perform 6 sets of 6 back squats all at 70% of your 1-rep-max BS.
Metcon
Metcon (AMRAP – Rounds and Reps)
4 MIN AMRAP:
-5 Air Squats
-5 Hand Release Push-ups
-5 Box Jump Overs (24/20″)