by Alex Etzen
Announcements
We have a few people doing the Tough Mudder on Saturday 7/22 at 8am. Use code XSCF to get a discount. Let Alex know if plan to do it.
The in-house team competition!
ONLY 32 total spots! Sign up ASAP. The early sign up price is $30 if you sign up before 8/1 and $40 if you wait until August to sign up. Use the link below to sign up.
It will be on Saturday, August 26th from 8am to 4pm.
Just remember all you have to do is sign up and we’ll build teams for everyone.
This competition is designed to push the most advanced athletes as well as allowing a new athlete to compete and help the team.
Talk to a coach if you have any questions.
XS CrossFit – Barbell Club
Warm-Up
4:00 cardio warm up
then,
2 rounds NFT
10 muscle snatch
7 behind the neck press
5 good mornings
3 snatch balance
Snatch + Overhead Squat complex (20 minutes to build)
Work to a max weight for the following complex:
-1 Snatch + 3 OHS
BACK RACK LUNGES (6 x 6 (build))
3 per leg