by Alex Etzen
Announcements
In House Competitions Saturday, July 30th, & similar to last year’s, will be teams of 4, made up by coaching staff, to create as much fun & equitable competition as possible. This competition is definitely for ANY member & EVERYONE is encouraged to participate! We write the workouts so that everyone can work hard, sweat hard, & cheer hard.
Sign up for the comp is available at the following link so get signed up today!
https://xscrossfit.com/event/in-house-competition-4-member-teams/
Judges!! We will need you as well so be sure to sign up. You CAN judge and compete, just notate what you’d like to do when you sign up at the event page.
Kids class is cancelled this Friday the 22nd. Sorry for any inconvenience.
XS CrossFit – General CrossFit
Weightlifting
Overhead Squat (2-2-2-2)
Work to a heavy single for the day, not an attempt at a 1RM. Then do 4 sets of 2 at 85% of your heavy single.
Metcon
Metcon (Time)
Dustin’s Going Away WOD:
For Time:
-50 Wall-Ball Shots (20# to 10′ / 14# to 9′)
-25 Med-Ball Sit-ups (20/14#)
-600m Run with Med-Ball