April 7, 2021
    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 Alex@XSCrossFit.com 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/
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    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 –