by Alex Etzen
Announcements
Big THANKS to everyone that helped with the gym Spring Cleaning! We had some amazing members that gave up their Saturday or Sunday (or both) to make the gym look incredible. Please do your best to keep the gym looking good.
We also picked up a couple bags of dog poop. If you bring your dog please do your part and clean up after them.
The table in the small gym has all the items that were in the cubbies. Please take your items because we will be donating them along with the lost and found in 2 weeks.
XS CrossFit – General CrossFit
Warm-up
Metcon (No Measure)
20/14 Cal Bike
10 Weighted Sit-ups
10 wide grip pushups
*3 rounds, not for time
Strength
HSC + PC (5×2 at 75-85%)
Find a max for the complex:
1 Hang Squat Clean + 1 Power Clean
All at the same weight. Should be mod to heavy.
Weightlifting
Front Squat (Build in Weight)
Record Heaviest Set of 3
If you fail before 10 sets, drop weight to 75% and complete the reat.
Accessory Work
Metcon (No Measure)
Superset
10-15 GHD Sit-ups
10 DB Floor Bench
4 rounds