by Alex Etzen
Announcements
Sign up for your XS CrossFit Open shirt! The cost is $30 per shirt but if you sign up before the end of this Thursday 2/9 you get $5 off. All you have to do is put your name on the list in the gym or send an email to [email protected] with your shirt size. You wont be charged until you get your shirt. We have blank shirts and tanks in the gym if you would like to try on a size. We also have a picture on the sign up sheet of what the shirt will look like. The sizes are:
Women’s Tee (S, M, L, XL, XXL)
Women’s Tank (XS, S, M, L, XL)
Men’s Tee (S, M, L, XL, XXL)
Sign up for the Open before the end of Thursday 2/16 to be on a team for our in house open competition. The plan is to have teams of 6 with the top 4 scores in each workout earning points for your team. We need time to make even teams so if you sign up after 2/16 you will still be able to do the open but wont be in our in house team comp. Progenex, RX Bars and possibly a few other company’s are going to put up prizes for the top teams. Here is the link to sign up for the open https://games.crossfit.com/. If you have already signed up then you don’t need to do anything else.
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XS CrossFit – General CrossFit
Weightlifting
Deadlift (3-3-3-3-3RM)
Work up to a 3-rep-max touch-and-go Deadlift.
Metcon
Metcon (No Measure)
14 Minute EMOM:
-ODD MIN: 2 Deadlifts @ 70% 3RM + 4 bar facing burpees
-EVEN MIN: 25 Double-unders