May 3, 2016
by Alex Etzen
Announcements
Memorial Day Murph is coming soon! We have our custom shirt design created. Shirts will be $30 and $10 from every shirt sold will go to the Murphy Foundation. All orders received by end of day Friday, May 6 will be entered in a raffle for a free 20# Weight Vest!! Go to this link https://xscrossfit.com/event/memorial-day-murph-shirts/ to request your shirt and read more about Lt Michael P Murphy. All orders must be placed by May 20.
XS CrossFit – General CrossFit
Weightlifting
Power Clean + Hang Power Clean + Push Press (1-1-1-1-1-1-1-1)
Work to a heavy single of this complex
Focus on extension
Metcon
Metcon (Time)
20 Burpee Box Jump (24/20)
40 Pull Ups (C2B rx+)
80 Double Unders
40 Wall Ball (20 to 10’/14 to 9′) (25/18 rx+)
20 KB Swing (53/35) (70/53 rx+)