April 26, 2016
by Alex Etzen
Announcements
XS bowling night this Saturday. Please put your name on the whiteboard before Friday if you plan to go. Ron is going to reserve the lanes from 8pm to 10pm. Show up by 7:30pm so we can be bowling by 8pm. The price is $20 plus rent your own shoes. You can pay Ron on Saturday night.
XS CrossFit – General CrossFit
Weightlifting
Pause Back Squats (3-3-3-3-3)
Warm up appropriately then perform 5 sets of 3 back squats with a 3 sec pause in the bottom of every squat. Weight should be 60-70% of 1RM BS.
Metcon
Metcon (Time)
2 ROUNDS:
-50/45 Calorie Row
-15 Hand release push-ups
-50 Double unders