May 11, 2022
by Alex Etzen
Announcements
*** 4 Spots Left!!!! ***
Sign up for Scotty’s 27 hours of workouts and support the Angelman’s Syndrome Foundation. 3 people can join Scotty’s team for a workout each hour. Starts Friday May 13th at 4pm and ends with the last workout at 6pm Saturday May 14th.
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*** About the 27 hour WODs. ***
The workouts start on the hour! Don’t show up to your 10pm WOD at 10:05pm. Please show up 30min early like 9:30pm so you can warm up. These are not run like a class so be smart and get a good warm up in before starting your workout on the hour. Have FUN!
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XS CrossFit – Barbell Club
Warm-up
3 rounds NFT
10 BB Strict Press (build every round)
10 BB RDLs
10 jumping air squats
Weightlifting
Snatch complex
Snatch Complex:
Every 90 seconds for 7 rounds:
-Snatch Pull
-Power Snatch
-Hang Squat snatch