May 13, 2022
by Alex Etzen
Announcements
*** About the 27 hour WODs. ***
The workouts start on the hour! Don’t show up to your 10pm WOD at 10:05pm. Please show up 30min early like 9:30pm so you can warm up. These are not run like a class so be smart and get a good warm up in before starting your workout on the hour. Have FUN!
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XS CrossFit – General CrossFit
Warm-up (No Measure)
3 Rounds, NFT
15 Bootstrappers
10 Barbell g20
10 OHS
10 Barbell Good mornings
then, Burgener Warmup
Weightlifting
Pause Squat (Back Squat 10 x 2 (3 second pause at the bottom))
Strength
Shoulder Press (seated) (6×5 @ 75%)
*Superset with Weighted Pullups
Weighted Pull-ups (6×3)
Record heaviest weight for 3 reps
*Superset with Shoulder Press