Wednesday, February 15th, 2023

February 14, 2023
    by Alex Etzen

    Announcements

    Here is the Nutrition link. Make sure to log your points for each day and the bonus points for the week.

    https://xscrossfit.com/nutrition-challenge/

    The Open Teams are done!

    Here is the link to view the teams.

    https://xscrossfit.com/wp-content/uploads/2023/02/Open-Teams.htm

    XS CrossFit – General CrossFit

    Warm-Up

    Warm-Up (No Measure)

    2 ROUNDS

    – 20 Single Unders (2nd round DU)

    – 4/4 T-spine Twists

    – 8 Alt DB Strict Press

    – 6 Scap Pull-Ups

    – 4 Kip Swings

    – 2 Inchworms

    Strength

    Power Snatch (EMOM x 10 MINUTES
    – 2 Power Snatch*)

    *Build. Reps must be Touch and Go.

    (Score is Weight)

    Workout

    Metcon (Time)

    5 ROUNDS FOR TIME

    – 4 Pull-Ups [RX+ 4 Bar Muscle-Ups]
    – 12 Alt DB Snatches (35/20) [RX+53/35]
    – 24 Double Unders

    (Score is Time)