November 21, 2022
by Alex Etzen
Announcements
Thanksgiving Schedule:
Thursday 11/24
- 10:00am free partner WODw/ childcare.
- 11:00am to Noon Open Gym
Friday 11/25
- 8:15am
- 9:15am
- Noon (Open Gym)
- 2:15pm
- 3:30pm
Saturday
- Back to a normal schedule.
Email [email protected] if you have any questions.
XS Christmas Party
The Christmas party this year will be at XS on Saturday 12/17 starting at 5pm. It will be a potluck with a Rowling tournament and a White elephant gift exchange. The sign up and more information will be coming soon.
XS CrossFit – General CrossFit
Warm-up
Metcon (No Measure)
1:00 AB
2 Rounds
– 8 Good Mornings
– 4 PVC Pass Throughs
– 4/4 PVC Around the World
– 8 BB Clean Deadlifts
– 8 BB Hang Cleans
– 8 BB Strict Press
Strength
Clean and Jerk (10×1*)
10 Minute EMOM
– 1 Clean and Jerk*
*Build
(Score is Weight)
Workout
DT With a Spin (Time)
5 Rounds:
– 15/12 Cal AB
– 12 Deadlift (155/105)
– 9 Hang Power Clean (155/105)
– 6 Push Jerk (155/105)