August 10, 2022
by Alex Etzen
Announcements
Volunteer Sign Up for In-House Comp!
– We need Judges and event crew. If you’re not able to compete we can definitely use the help making this a great event. Here is the link to sign up as a Volunteer.
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In-house competition WOD #2!!!
Check out WOD #2 for the in-house competition. WOD #3 will be posted Thursday at noon.
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No classes on Saturday!
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XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds Of:
– 200m Run
– 8 Air Squats
– 30sec Plank
– 8 Scorpions
– 2 inch Worms
Strength
Squat Snatch (15 X 1*)
Every 45 seconds X 15
– 1 Squat Snatch @ 70-80%
*Weight stays the same for all 15 reps!
(Score is Weight)
Workout
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#