March 8, 2023
by Alex Etzen
Announcements
The Open is OVER! Look forward to the 4/8 BBQ for all the results. Congrats to all athletes for another Open in the books. BIG thanks to all the Judges for all the time you spent in the gym to make this happen. Looking forward to watching all the athletes that made it to the quarterfinals (top 10%).
XS CrossFit – General CrossFit
Warm-Up
Warm-Up (No Measure)
2 Rounds
– 8 S tep-Ups
– 4 Burpees
– 6 Ring Rows
Into…
1 ROUND
– 8 Box Jumps w/ Step-Down
– 8 Scap Pull-Ups
– 8 Kip Swings
– 8 Clean Deadlifts
Strength
Power Clean (8×2*)
EMOM x 8 minutes*
– 2 Power Cleans (TNG)**
* Build
**TNG – Touch and Go – Do not let go, re-grip or pause on the floor!
(Score is Weight)
Workout
Metcon (Time)
12 ROUNDS FOR TIME
– 6 Pull-Ups [RX+ 3 Bar Muscle-ups]
– 4 Box Jumps (24/20) [RX+ 30/24]
– 2 Power Clean (155/105) [RX+ 205/145)
(Score is Time)