Tuesday, June 15th, 2021

XS CrossFit – General CrossFit

We had a great turnout golfing on Saturday! We played with 5 people on a team and top 3 scores on each hole counted for team score. It was close! 4th Gray 226, 3rd Blue 222, 2nd White 221, 1st Red 219 (Alex E, Craig J, Mike O, Nichol G, Noah P)

Warm-up

Warm-up (No Measure)

2 Rounds

– 100m Run

– :30 Plank

– 5 Back Extensions

– 10 Kang Squats

Strength

Front Squat (1×5)

3×5 @ 75%

1×5 @ 85%

1×5 @ 85-90%

*Base Percentages off 4-Rep Heavy (4/9/2021)

(Score is Weight)

Workout

Metcon (5 Rounds for time)

EMOM x 15 MINUTES

– MIN 1 – 10 Front Squats (95/65) [RX+ 135/95]
– MIN 2 – 100′ Farmers Carry (70/50) [RX+ 100/70]
– MIN 3 – 200m Run

(Score is Each Run Time)
(100′ is from one end of the outdoor rig to the other end and back.)