September 14, 2022

Announcements
XS Golf!
I’ve had a few people want to do this again before the end of the golf season. Please sign up (with the link below) ASAP if you are interested in golfing on Saturday, September 24th around 11am. The plan is Spring Valley again but if you want to play somewhere else let me know. I have to book the tee times by this Saturday morning.
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XS CrossFit – Barbell Club
Warm-up
Metcon (No Measure)
100m Run w/ WallBall
10 Weighted situps
5 Devils Presses
*3 Rounds, NFT
Strength
Box Squat (Sumo Stance, Heavy Single)
Back squat to a box
6×2 @ 65% / 75%
3×2 85%
1×1 90%
1×1 95%
1×1 100+%
1×1 101+%
Weightlifting
Bent Over Row (8×3 Working Sets)
Superset with Pull-Ups
Pull-ups (Pull-Up Progression (8×3))
Pull-Up Progression :
Weighted, Strict, Kipping, Butter-Fly
Superset with Bent Over Row