April 24, 2017
by Alex Etzen
Announcements
Sign up for a Murph T-shirt or Tank ASAP to make sure you get the size you want. Each Shirt is $30 with $5 from each shirt going to the Motorcycle Relief Project and $5 from each shirt going to the Murph Foundation. For more info and to see the Layout for the 2017 Murph shirt check out this link https://xscrossfit.com/event/murph-shirt-sign-up/
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XS CrossFit – General CrossFit
Metcon
Metcon (No Measure)
25 MINUTE EMOM:
MIN 1: 10 bar facing burpees
MIN 2: 5 power snatch @ 65-70%
MIN 3: 100m sprint (50m out and back)
MIN 4: 30 sec AMRAP double unders (0:00-0:30)
MIN 5: 15 wall ball shots (20#-10’/14#-9′)
No score. Scale reps, weight, or distance as necessary. Goal is great technique first, then intensity.