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′)