August 1, 2022
    by Alex Etzen

    Announcements

    Volunteer Sign Up for In-House Comp!
    – We need Judges and event crew. If you’re not able to compete we can definitely use the help making this a great event. Here is the link to sign up as a Volunteer.

    2022 Team Competition Volunteer


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    Here’s the link to all the Friday Night Lights pictures from Friday. Thanks to Noah for all the great pictures and to everyone for helping out!
    https://www.noahfotos.com/FNL-22-XS/
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    In-house Team Competition!
    *** Only 4 spots left ***
    – Email Alex@XSCrossFit.com ASAP if you’re interested in doing it.
    – It will be on Saturday August 13th from 8am to 4pm.
    – Sign up is $35
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    XS CrossFit – General CrossFit

    Warm-up

    Warm-up (No Measure)

    2 ROUNDS
    – 20 Jumping Jacks
    – 5 Bodyweight Good Mornings
    – 5 Scap Pull-Ups
    – 5 KB Deadlifts

    INTO …

    2 ROUNDS
    – 3 Burpees
    – 5 KB Sumo Deadlifts
    – 5 KB Upright Rows
    – :15 Active Bar Hang
    – 5/5 Single Arm Russian KB Swing

    Strength

    Metcon (No Measure)

    EMOM x 10 Minutes
    – Every Minute do 3-5 reps of one of below:
    – Ring Muscle Up
    – Bar Muscle Up
    – Chest to Bar Pull-Ups
    – Pull-Ups

    Workout

    Metcon (AMRAP – Rounds and Reps)

    AMRAP x 6 MINUTES
    – 10 KB Sumo Deadlift High Pull (35/26) [RX+ 53/35] – 10 Toes to Bar
    – 5 Burpees

    -Rest 1:00-

    AMRAP x 5 MINUTES
    – 8 Russian KB Swing (35/26) [RX+ 53/35] – 8 Toes to Bar
    – 4 Burpees

    -Rest 1:00-

    AMRAP x 4 MINUTES
    – 6 American KB Swing (35/26) [RX+ 53/35] – 6 Toes to Bar
    – 3 Burpees

    (Score is Total Rounds + Reps)