June 19, 2017
by Alex Etzen
Announcements
Summer sale on Kill Cliffs! Get 2 Kill Cliffs for $4.
XS CrossFit – General CrossFit
Weightlifting
EMOM x 3 minutes – 5 snatches
Rest 3 minutes
EMOM x 3 minutes – 3 snatches
Rest 3 minutes
EMOM x 3 minutes – 1 Snatch
*Athlete’s choice, Power or Squat Snatch. Score heaviest weight for 5 reps, 3 reps and 1 rep.
Snatch (5 reps EMOM x 3 minutes)
Rest 3 minutes
Snatch (3 reps EMOM x 3 minutes )
Rest 3 minutes
Snatch (1 rep EMOM x 3 minutes )
Gymnastics
Metcon (AMRAP – Reps)
As many reps as possible in 5 minutes of:
Rx Strict chin-ups (palms facing athlete)
Rx+ Ring Muscle-ups