by Alex Etzen
Announcements
Sarah and Kris crushed the Women’s WOD JAM Team CrossFit Competition on Saturday. They tied for 2nd but ended up with 3rd by criteria. If you are interested in doing a competition let a coach know and check out the Events page on XSCrossFit .com here is the link to the event page https://xscrossfit.com/events/
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Jimmie Keas will be getting his qualifying workouts on Thursday evening at 6pm (he made it in the top 200 in the world in his age group on the Open last fall). They say it will be six different WODs and he’ll need to have them done by Monday at 6pm. Come cheer him on Thursday evening and feel free to do the WOD with him to give him that extra push. GOOD LUCK JIMMIE!
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XS CrossFit – General CrossFit
Accessory Work
3 Rounds NFT
30 sec KB Russian Twist
15 sec rest
30 sec Superman Hold
15 sec rest
30 sec lateral medicine ball hand step up and overs (plank position)
Metcon
AMRAP: Metcon (AMRAP – Rounds and Reps)
8:00 Min AMRAP
12/10 Cal Row
10 HSPU
10 Renegade Rows (35/20) (20/10)
2:00 Min Rest
8:00 Min
12/10 Cal Row
10 HSPU
10 Renegade Rows (35/20) (20/10)
Renegade Row is Row Left/Row Right/ Push up
Start round 2 where you left off.