March 2, 2021
by Alex Etzen
Announcements
90 minute Open Seminar!!!
– Saturday 3/6 @ 1pm (Handstand Push Ups, Handstand Walk & Pistols)
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6 week body fat test for the Nutrition Challenge must be submitted by Friday. Email [email protected] ASAP if you still need to do a test.
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XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
– 200m Row
– 10 V-Ups
– 10 Russian KB Swings
– 8 Kip Swings
– 10 Air Squats to a ball
Strength
Power Clean (5-Rep )
Build to a 5-Rep TNG Power Clean
(Score is Weight)
Workout
RX: CrossFit Games Open 14.4 (AMRAP – Reps)
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
Wallball 20# to 10’/14# to 9′
Ring Muscle Ups
OR
55+: CrossFit Games Open 14.4 Masters (55+) (AMRAP – Reps)
14-Minute AMRAP:
60 Calorie Row
50 Toe-To-Bars
40 Wall-Ball Shots, 20#/10#
30 Cleans, 115# / 65#
20 Muscle-Ups
Wallball 20# to 9’/10# to 9′
Ring Muscle Ups