by Alex Etzen
Announcements
Starting next week we will only have childcare Wednesday’s, Thursday’s, & Friday’s at the 9:15am class. Sorry for any inconvenience. Talk to Alex if you have any questions.
XS CrossFit – General CrossFit
Kerstin Allison got 1st in the October BINGO Challenge with a S-OUT! She wins a free XS hoodie/jacket with any design she wants on it and a free XS Water Bottle. Nice work Kerstin!
Ryan Nickerson got 2nd Place in the October BINGO Challenge with a X-OUT. He wins a free XS hoodie/jacket with any design he wants on it.
Warm-up
Warm-up (No Measure)
500m Row
2 Rounds
– 4/4 T-Spine Twists
– 8 Barbell Lunges
– 4 Barbell Shrugs
– 8 Barbell Strict Press (2nd Rnd Jerk)
– 4 Box Step-Ups (2nd Rnd Box Jumps)
My F.I.T. Number
Curtis P (1 Rep Max)
– Clean
– Lunge Left
– Lunge Right
– Jerk
Build to a 1 Rep Max.
Enter in My Fit Number!
Workout
Metcon (AMRAP – Rounds and Reps)
8 Minutes AMRAP
– 20 Lunges
– 20 Kettlebell Swings (35/26) [RX+ 53/35]
– 40 Double Unders
(Score is Rounds and Reps)