by Alex Etzen
Announcements
Use these links to sign up for the end of Nutrition Challenge Body Fat Test. Make sure to log your bonus points for Week #12 after you get your test done. If you absolutely can’t make one of these times work email [email protected] to setup a time.
Men’s link – https://xscrossfit.com/mens-body-fat-test-sign-up/
Women’s link – https://xscrossfit.com/womens-body-fat-test-sign-up/
.
XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
– 100m Run
– 10 Scap Pull-Ups
– 10 Scap Push-Ups
– 10 Squat Jumps
– 10 Quad Heel Taps
Workout
Sisson (AMRAP – Rounds)
Complete as many rounds as possible in 20 minutes of:
15-ft rope climb, 1 ascent
5 burpees
200-meter run
If you have a 20# vest or body armor, wear it.
U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.
Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.
To learn more about Sisson click here
Women 14# vest
Cool Down
– ROMWOD –