November 9, 2022
by Alex Etzen
Announcements
Starting next week we will only have childcare Wednesday’s, Thursday’s, & Friday’s at the 9:15am class. Sorry for any inconvenience. Talk to Alex if you have any questions.
XS CrossFit – Barbell Club
Metcon
Metcon (No Measure)
50m Sprint
50m Pinch Grip Carry
5 Seated Box Jumps
*3 Rounds, NFT
Strength
Back Squat (5@65%, 5@75, 5@85, 3@90, 1+@92)
Record max reps at 92%
Weightlifting
Shoulder Press (seated) (5×3)
Build in weight for a max set of 3 reps.