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.

    XS Golf


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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)