October 2, 2017
by Alex Etzen
Announcements
We are going to have a shirt making party this Saturday (10/7) from 1pm to 4pm. I have a lot of blank shirts that need to be made. Anyone that comes to help will get a free shirt. Email [email protected] if you have any questions.
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XS CrossFit – General CrossFit
Strength
Metcon (Weight)
Alt. EMOM x 12 minutes
Odd minute: 8 Seated dumbbell press
Even minute: 6 Strict Chin-ups
Seated DB press is seated on floor w/ feet out in front
Chin-ups are palms facing you; add weight or scale with band, all 6 reps should be unbroken.
Score is DB weight.
Strength
Sumo Deadlift (3 reps every 90 seconds for 6 sets)
Build.