by Alex Etzen
Announcements
Sign up for a Murph T-shirt or Tank ASAP to make sure you get the size you want. Each Shirt is $30 with $5 from each shirt going to the Motorcycle Relief Project and $5 from each shirt going to the Murph Foundation. We have blank samples hanging in the gym if you would like to try one on. For more info and to see the Layout for the 2017 Murph shirt check out this link https://xscrossfit.com/event/murph-shirt-sign-up/
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Sign up for the 6 week Team Body Fat Challenge on the whiteboard at the gym. It starts this weekend with a nutrition seminar on Sunday April 30th at 1pm. For more info go to https://xscrossfit.com/event/team-body-fat-challenge/
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XS CrossFit – General CrossFit
Bench Press (3-3-3-3-3+)
Work up in weight each set. On the fifth and final set, using around 85% of your 1-rep-max BP, go for a max set.
Weightlifting
Metcon
Metcon (AMRAP – Rounds and Reps)
8 MINUTE AMRAP:
-4 Power clean (155/105#)[185/125#]
-8 Handstand Push-ups
[RX+]