October 5, 2022
by Alex Etzen
Announcements
The October challenge is BINGO! When you come to class grab a BINGO sheet and start completing tasks. We have prizes for X-out, S-out, and Blackout. Talk to a coach if you have any questions. Good luck!
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XS CrossFit – Barbell Club
Accessory Work
Metcon (No Measure)
Back Extensions x 5
GHD Sit-Ups x 10
Lunges x 10/10
Box Jumps x 10
Strength
Bench Press (5×5+)
50%x5, 60%x5, 70%x5, 75%x5 and 80%x5+
Record reps at 80%
Weightlifting
Power Clean (Power Clean + Squat Clean (1+1))
Build in Weight, max out, up to 10 Sets.