April 14, 2021
by Alex Etzen
Announcements
CrossFit Open & Nutrition Challenge awards BBQ will happen this Saturday April 17th at 1pm. Feel free to come hangout even if you didn’t do the Open or Nutrition Challenge.
***Click on the link below to sign up for what you plan to bring!***
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XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
– 1:00 Row
– 7 Good Mornings
– 7 Back Extensions
– 10 Air Squats
– 10 Scap Pull-Ups
– :20 Active Hang
Strength
Back Squat (Heavy 5-Rep)
Build to a 5-Rep Heavy Back Squat
(Score is Weight)
Workout
Metcon (5 Rounds for time)
EVERY 3:00 x 5 SETS
– 250/200m Row
– 10 Slam Balls (35/20) [RX+ 45/35]
– 6 Toes to Bar
(Score is Each Set For Time)