February 24, 2023
by Alex Etzen
Announcements
Here is the Nutrition link. Make sure to log your points for each day and the bonus points for the week.
https://xscrossfit.com/nutrition-challenge/
The Open Leaderboard is up!
Here is the link to view the Leaderboard.
https://xscrossfit.com/wp-content/uploads/2023/02/2023-Team-Open-Leaderboard.htm
XS CrossFit – General CrossFit
Warm-up (No Measure)
3 Rounds NFT
10/7 Cal AAB
10 muscle cleans
5 jump squats
10 push ups
Strength
Power Clean + Hang Squat Clean + Jerk (20 minutes to build)
Work to a heavy single of this complex
Pause Front Squat + Front Squat (7 sets, 3 second pause (1+2))
Accessory Work
4 Rounds:
15 Bent over row
10 DB Z Press