August 15, 2022
by Alex Etzen
Announcements
Noah took some awesome in-house comp photos. Check them out here https://www.noahfotos.com/XS-Comp-2022/
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XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
– 8 Air Squats
– 4/4 Single Arm KB Deadlifts
– 8 Scap Push Ups
INTO…
2 ROUNDS
– 5 Air Squats
– 5/5 SA Russian KB Swings
– 5 Push-Up to Pike
Strength
Back Squat (6-6-6*)
3 Sets
– 6 Back Squats*
*Build
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
ON A 14:00 RUNNING CLOCK…
– 40 KB Goblet Squats (35/26) [RX+ 53/35]
Then AMRAP in Remaining Time of:
– 12 Hand Release Push-Ups
– 10 Russian KB Swings (35/26) [RX+ 53/35]
– 8 American KB Swings (35/26) [RX+ 53/35]
(Score is Rounds + Reps)