July 23, 2017
by Alex Etzen
Announcements
Teams and WOD #1 for the in-house comp have been posted! Check out the competition page to see the teams and WOD #1. Here is the link to the competition page https://xscrossfit.com/2017-team-competition-4-all-the-marbles/
If you do not see your name and know that you signed for the comp this Sunday please contact Alex at [email protected].
XS CrossFit – General CrossFit
Gymnastics
Pull-ups (5-5-5-5-5+)
Work on strict, unweighted pull-ups. Ring rows or tempo eccentric/negatives are alternatives. Max effort on 5th and final set.
Metcon
XS Benchmark (Time)
– 500m Row
– 40 Air Squats
– 30 Sit Ups
– 20 Push Ups
– 10 Pull Ups
– 500m Row