March 6, 2023
by Alex Etzen
Announcements
The Open is OVER! Look forward to the 4/8 BBQ for all the results. Congrats to all athletes for another Open in the books. BIG thanks to all the Judges for all the time you spent in the gym to make this happen. Looking forward to watching all the athletes that made it to the quarterfinals (top 10%).
XS CrossFit – General CrossFit
Warm-Up
Warm-Up (No Measure)
2 Rounds
– 8 Alt. Groiners
– 8 Good Mornings
– 8 Air Squats → Jumping Air Squats*
– 8 Hip Extensions
– 8 Scorpions
*2nd Round.
Strength
Back Squat (3-3-3-3-3RM)
5 Sets
– 3 Back Squats*
*Build
(Score is Weight)
Workout
Michelle (Time)
For Time
Tabata Back Squats (95/65 lb)
Continue until 100 Back Squats are completed
Athlete may use a weight rack. Perform max back squats in 20 seconds, then rest for 10 seconds. Repeat until 100 back squats are completed.