May 19, 2023
by Alex Etzen
Announcements
Murph Shirts!
– The blank shirts are in the gym.
– Pick the blank shirt you want.
– Fill out the sheet.
– Put the shirt and sheet on a hanger.
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XS CrossFit – General CrossFit
Warm-up (No Measure)
3 rounds NFT
15/12 Cal Row (Sprint)
10 Empty Barbell Muscle Snatch
10 Empty Barbell Shoulder Press
Weightlifting
3 Position Clean (build to a heavy for the day)
High Hang + Knee + Floor
(20 Minutes)
Strength
Split Jerk (3×3 @ 80% , 2×2 @ 85%, 2×1@90%)
Accessory Work
Metcon (No Measure)
50 DB Hammer Curls
40 GHD Sit-ups
30 Dips