August 17, 2022
    by Alex Etzen

    Announcements

    Noah took some awesome in-house comp photos. Check them out here https://www.noahfotos.com/XS-Comp-2022/
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    XS CrossFit – General CrossFit

    Warm-up

    Warm-up (No Measure)

    2 ROUNDS

     – :45 AB (2nd rnd Row)

     – 8 Good Mornings

     – 4/4 DB Upright Rows

     – 4/4 Calf Raises

     – 4 Vertical Jumps

     – 8 DB Deadlifts

     – 20 Single Unders (2nd rnd DU)

    Strength

    Clean and Jerk (15X1)

    Every 45 seconds X 15

     – 1 Clean and Jerk @ 70-85%

    Weight stays the same for all 15 reps!

    (Score is Weight)

    Workout

    Metcon (AMRAP – Rounds and Reps)

    AMRAP x 15 MINUTES

     – 15/12 Cal AB or Row (Alternate rounds)

     – 15 DB Hang Power Clean (35/20) [RX+ 50/35]
     – 60 Double Unders

    (Score is Rounds + Reps)