November 27, 2022
by Alex Etzen
Announcements
XS Christmas Party
The Christmas party this year will be at XS on Saturday 12/17 starting at 5pm. It will be a potluck with a Rowling tournament and a White elephant gift exchange. The sign up and more information will be coming soon.
XS CrossFit – General CrossFit
Warm-Up
Warm-Up (No Measure)
200m Row
INTO…
2 ROUNDS
– 7/5 Cal AB
– 3 Burpees
– 6 Scap Push-Ups
– :10 Handstand Hold
– 6 Snatch Deadlifts
– 6 Hang Muscle Snatch
INTO…
200m Row
Strength
Power Snatch (10 Minute EMOM*)
– 1 Power Snatch
– 1 Hang Power Snatch
*Build
(Score is Weight)
Hang Power Snatch
Workout
Metcon (Time)
4 ROUNDS FOR TIME
– 11 Hang Power Snatch (65/45) [RX+ 95/65]
– 500m Row
– 6 Handstand Push-Ups
– 22/18 Cal AB
– 12 Burpees
(Score is Time)