Sunday October 6, 2019

October 5, 2019
    by Alex Etzen

    Announcements

    Open shirt sign-up is in the gym. On the Women’s clipboard pick from a T-shirt, Tank. or Muscle Tank. Please try on a blank shirt if you’re not sure of your size.
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    Checkout your Open team. If you didn’t get signed up in time I’m really sorry but you’re not on a team. You can still sign up and do the Open.

    https://xscrossfit.com/wp-content/uploads/2019/10/Open-Teams.htm
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    XS CrossFit – General CrossFit

    Metcon

    Metcon (No Measure)

    10 KB Sumo DL High Pull

    30-60 Second Handstand Hold

    10 Slam Balls

    *3 Rounds, NFT

    Strength

    Bench Press (5×5 @ 80%)

    Weightlifting

    Power Snatch (70% (3×3), 75% (3×3))