May 5, 2023
by Alex Etzen
Announcements
Spring Cleaning!
– Come help get the gym back in perfect condition this Saturday and/or Sunday from 11am to 3pm.
– Be ready to paint, clean, and move equipment.
– Sign up to help just like a normal class on Saturday or Sunday
– Even if you can only make it for a short time we can definitely use the help.
– Talk to a coach or email [email protected] if you have any questions.
XS CrossFit – General CrossFit
Warm-up
Metcon (No Measure)
Farmers Carry – 3 Laps inside
10 Goblet Squats
10 Empty Barbell Strict Press
3 Rounds, NFT
Strength
Bella Complex
For Load (15 minutes)
1 Clean
1 Shoulder-to-Overhead
1 Front Squat
1 Shoulder-to-Overhead
Weightlifting
Incline Bench Press (5×2 at 85%)
All sets at the same weight
Accessory Work
Partition as Needed:
40 Back Ext.
40 db Hammer curls
40 Arnold press