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)