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 Alex@XSCrossFit.com 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)