June 15, 2022
by Alex Etzen
Announcements
For upcoming Events
Take a look at the Events page on XSCrossFit.com
List view – https://xscrossfit.com/events/
Month view – https://xscrossfit.com/events/month/
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XS CrossFit – Barbell Club
Warm-up
Metcon (No Measure)
100m Row (Sprint)
5/5 Single Leg Squats
10 Empty Barbell Snatch Grip Press
*3 Rounds, NFT
Strength
Overhead Squat
2×2 @ 70%
2×2 @ 80%
2×2 @ 85-90%
Weightlifting
1 Squat Clean + 2 Split Jerks
Work up to find a max weight for the complex.