September 21, 2022
by Alex Etzen
Announcements
Last chance to play XS Golf!
I have 3 tee times (12 spots) for 11:24, 11:33, & 11:42 at Heritage Eagle Bend Golf Club. Sign up below ASAP to get a spot. We only have a few spots left. You’ll pay at the course for your spot. I’ll put together the foursomes when we have a full list. Talk to Alex if you have any questions.
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XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds Of:
– 20 Killer Ropes (2nd rnd DU)
– 8 Air Squats
– 4/4 Single Arm DB Upright Row
– 30sec Plank
– 8 Scorpions
– 2 inch Worms
Strength
Squat Snatch (15 X 1*)
Every 45 seconds X 15
– 1 Squat Snatch @ 70-90%
*Weight stays the same for all 15 reps!
(Score is Weight)
Workout
Metcon (Time)
FOR TIME*
18-14-10-6-4
– DB Alt. Hang Snatch (35/20) [RX+ 50/35]
– Toes to Bar
*After each set, perform 25 Double Unders or Killer Ropes [RX+ 50 Double Unders]
(Score is Time)