July 28, 2016
by Alex Etzen
Announcements
Here is the link to the in house competition page for this weekend. Please save this link to quickly check out new updates to the Teams, Heat times, WODs and the Leaderboard.
All of the heat times are posted at this link. The first heat for the first workout starts on Saturday at 8:30am and the last workout should be done by 1:30pm.
XS CrossFit – General CrossFit
Weightlifting
Muscle Snatch + Snatch Balance (1-1-1-1-1)
Work of to a heavy single of the following complex:
Muscle Snatch + Snatch Balance
Snatch Complex (1-1-1-1-1-1-1)
Work to a max weight for the following complex:
-1 Squat Snatch + 1 Hang Squat Snatch
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 3
– 4 Ring Row
– 6 Ring Dip
– 8 Slam Ball (40/30) (rx+ 50/40)