August 5, 2022
by Alex Etzen
Announcements
Volunteer Sign Up for In-House Comp!
– We need Judges and event crew. If you’re not able to compete we can definitely use the help making this a great event. Here is the link to sign up as a Volunteer.
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In-house competition Teams!!!
Check out the teams for the in-house competition. I suggest getting in contact with your team. Workouts will start getting posted next week and you’ll definitely need to talk strategy.
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XS CrossFit – General CrossFit
Warm-up
2 Rounds NFT
:60 AAB medium pace
8 Barbell Kang Squat
10 Barbell Strict Press
10 Muscle Cleans
Pause Front Squat + Front Squat (7 x (1+1) 3 second pause, build )
Split Press (5 x 4 )
In Split Jerk stance, strict press
Accessory Work
Barbell Biceps Curl 50
Bar Hang (Accumulate 3:00)
Walking Lunges 100