by Alex Etzen
Announcements
– Want to know what team won the Open? Come to the end of the Open BBQ this Saturday April 1st from Noon to 5pm.
– Feel free to come hang out and bring some meat to BBQ.
– We will also have a dodge-ball tournament with all the open teams. If you weren’t on an open team we will get you on a team so come to play!
-Please RSVP at the link below if you plan to come. Also comment on the event page with what food or drink you plan to bring. https://xscrossfit.com/event/2017-open-is-in-the-books-lets-celebrate/
XS CrossFit – General CrossFit
Weightlifting
Bench Press (5-5-5-5-5+)
Working up in weight, on 5th and final set do 5+ reps. Go to failure using a weight around 80-85% of your 1-rep-max BP.
Bench Press (5-5-5-5-5+)
Working up in weight, on 5th and final set do 5+ reps. Go to failure using a weight around 80-85% of your 1-rep-max BP.
Metcon
Metcon (AMRAP – Rounds and Reps)
12 MIN AMRAP:
-15 Kettlebell swings (53/35#)
-12 Pull-ups [Chest-to-bar]
-9 Goblet squats (53/35#)
[RX+]