by Alex Etzen
Announcements
XS Christmas Party Sign Up.
The Christmas party this year will be at XS on Saturday 12/17 starting at 5pm. It will be a potluck with a Rowling tournament and a White elephant gift exchange Max $25. You can now sign up by going to 12/17 on the Wodify app schedule and reserving your spot on Potluck, Rowling, and White Elephant.
XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
1 ROUND
– 10 Step Ups
– 8 Barbell Deadlifts
– 6 Barbell Hang Cleans
– 4 Barbell Front Squats
– 2 Inch Worms
– 4 Barbell Shoulder Press
– 6 Slam Balls
– 8 Scap Pull Ups
– 10 Sit Ups
Workout
12 DAYS OF CHRISTMAS (Time)
For Time:
-1 Jerk (135/95#)
-2 Front Squats (135/95#)
-3 Hang Cleans (135/95#)
-4 Box Jumps (30/24″)
-5 Slam Balls (45/35#)
-6 Pull-ups
-7 KB Swings (53/35#)
-8 AbMat Sit-ups
-9 Toes-to-Rings
-10 Deadlifts (135/95#)
-11 Wall Ball Shots (20# to 10’/14# to 9′)
-12 Burpees
*Wall Ball Shots are regular Wall Balls with a full squat!