May 19, 2016
by Alex Etzen
Announcements
Hey members! If you are interested in something awesome this weekend, come check out our two teams competing at West Metro CrossFit’s Spring Fling!
The RX team is under XS CrossFit, and the Scaled team is under Two Jerks and a Couple of Snatches.
Rx competes at 10:06, 12:45 and WOD3 TBD on Saturday.
Scaled competes at 8:30, 11:45, and WOD3 TBD on Sunday.
Competition is located at:
9491 W 44th Ave #112, Wheat Ridge, CO 80033
Good Luck to everyone competing!
XS CrossFit – General CrossFit
Weightlifting
Squats (5 x 4+8)
Front Squat + Back Squat
Perform 5 sets of 4 FS followed immediately by 8 BS at 75% of FS max
No rest when transitioning from FS to BS
Metcon
1-Mile Run (Time)
Max Effort 1-Mile Run