June 28, 2022
by Alex Etzen
Announcements
Kids CrossFit Camp!
– Starting on July 5th it will be 4 weeks long on Tuesday’s and Thursday’s from 10:30am to 11:30am.
– Sign up today at the link below.
– $80 for the full camp for kids 6 to 11 years old.
– Please email or call us with any questions.
– Full Camp $80 (8 classes) https://xscrossfit.wodify.com/OnlineSalesPortal/PurchaseByKeyEntry.aspx?Key=ZwJt16nvTOJ9xI1QhKUFMIVMb
– 4 out of the 8 total classes $50 https://xscrossfit.wodify.com/OnlineSalesPortal/PurchaseByKeyEntry.aspx?Key=WpCtZALbSc5q84lOVyMPra16i
XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
– 200m Row
– 8 Scap Pull-ups
– 2 Inch Worms
– 6 Groiners
– 6 Bootstrappers
Weightlifting
Snatch (1RM)
Build to a 1 Rep Max
Workout
OGAR (AMRAP – Rounds and Reps)
14min AMRAP Of:
– 3 Snatch (135/95#)
– 1 Muscle Up
– 12 Wall Balls (20 to 10’/14 to 9′)