by Alex Etzen
Announcements
Murph Shirts!
– The blank shirts are in the gym.
– Pick the blank shirt you want.
– Fill out the sheet.
– Put the shirt and sheet on a hanger.
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Sign up for your Memorial Day Murph class time! You can sign up now on Monday the 29th just like a normal class.
Here is the schedule for Monday, May 29th:
5:30am
7:00am
8:30am
10:00am
11:30am
XS CrossFit – General CrossFit
Warm-Up
Warm-Up (No Measure)
1 ROUND
– 500m Row
– 6 Alt. Cossack Squats
– 6 Alt. Groiners + Twist
– 6 Bootstrappers
– 6 Alt. Samson Lunges
-Into-
2 Rounds
– 20 Double Unders
– 6 Slow Air Squats
– 4 Jumping Air Squats
Strength
Back Squat (1×5 @65%
1×5 @75%
1×5+ @85%)
*Based off of 90% of Heavy 1-Rep
(Score is Weight)
https://xscrossfit.com/5-3-1-calculator/
Workout
Metcon (AMRAP – Rounds and Reps)
5 Minute AMRAP
– 3-6-9-12-15… Goblet Squats (35/26) [RX+ 53/35]
– 15 Double Unders [RX+ 30 DU]
(Score is Rounds and Reps)
– Rest 2 Minutes (Take note of your Score)
Metcon (Time)
For Time:
Complete exactly the number of Rounds and Reps performed in the AMRAP.
– 3-6-9-12-15… Goblet Squats (35/26) [RX+ 53/35]
– 15 Double Unders [RX+ 30 DU]
(Score is Time)