by Alex Etzen
Announcements
Murph is only 1 week away!
– If you haven’t signed up for a Murph shirt you can now sign up on the list (on the whiteboard) in the gym. We only have a few extras in each size so act fast!
– You can also sign up on the whiteboard for the Murph BBQ and what food or drink you’ll bring.
– We can only hold 30 people per Murph class so make sure you reserve your class time ASAP. To do that just go to Class Schedule on Wodify and go to 5/29 and pick a class time. You can also have a coach register you for a class time.
XS CrossFit – General CrossFit
Weightlifting
Metcon (Weight)
7min EMOM Of:
– 2 Back Squats
– Score is total weight lifted during the EMOM.
– If you Back Squat 150#x2 = 300# total for that round. if you do that 6 more times that would be a total of 2100#.
– Must hit both back squats without racking the bar.
Metcon
XS Benchmark (Time)
– 500m Row
– 40 Air Squats
– 30 Sit Ups
– 20 Push Ups
– 10 Pull Ups
– 500m Row