August 15, 2023
by Alex Etzen
Announcements
The in-house team competition!
The teams are posted! Here is a link to the event page.
https://xscrossfit.com/2023-team-competition/
XS CrossFit – General CrossFit
Warm-Up
Warm-Up (No Measure)
2 ROUNDS
– 8 Alt. Cossack Squats
– 8 Alternating Deadbugs
– 8 Alt. Lunges
– 5 PVC Good Mornings
Into …
2 ROUNDS
– 20 Double Unders
– 5 Air Squats
– 5 BB Hang Muscle Cleans
– 5 BB Strict Press
Strength
Workout
Front Squat (6,4,2,6,4,2)
2 Rounds
– 6 Front Squats
– 4 Front Squats*
– 2 Front Squats*
*Build. Second round of 6,4,2 should be heavier than the first round.
(Score is Weight)
EXTRA BACON (Time)
For Time:
– 100 Double Unders
– 50 Hang Power Cleans (95/65)
– 50 Front Rack Lunges (95/65)
– 50 Push Press (95/65)
– 100 Double Unders
(Score is Time)