December 4, 2019
by Alex Etzen
Announcements
Holiday party will be on Saturday December 21st at 5pm.
– Potluck
– White Elephant ($20 cap)
– Rowling Competition (good thing we practiced rowing all last month)
Talk to a coach if you have any questions.
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XS CrossFit – General CrossFit
Metcon
Metcon (Time)
4 Rounds for time:
-3 Bar Pull overs
-12 KB Goblet Squats (53/35#)
-20 meter overhead KB lunge
Modify bar pull-overs to ring skin-the-cats or front rolls on the mats.
Accessory Work
4 Giant Sets For Quality, not time:
– 10 Horizontal Ring Rows
– :10-:20 Second Ring Support Hold