by Alex Etzen
Announcements
The Open is OVER! Look forward to the 4/8 BBQ for all the results. Congrats to all athletes for another Open in the books. BIG thanks to all the Judges for all the time you spent in the gym to make this happen. Looking forward to watching all the athletes that made it to the quarterfinals (top 10%).
XS CrossFit – General CrossFit
Warm-Up
Warm-Up (No Measure)
1 ROUND
– :30 Row – Just Legs
– :30 Row – Just Arms
– 5 High Hang Muscle Cleans
– 8 Alt. Elbow Punches
– 8 Tuck-Ups
– 1:00 Row @ 20-25 S/M
– 5 Hang Power Cleans
– 5 Strict Press
– 5 V-Ups
– 1:00 Row @ 25-30 S/M
– 5 Power Cleans
– 5 Tempo Strict Press (31×1)
– 5 Hanging Knee Raises
Strength
Push Press (5×5)
5 Sets*
– 5 Push Press
*Build
(Score is Weight)
Workout
“HURRICANE” (AMRAP – Reps)
ON A 5:00 RUNNING CLOCK…
– Max Cal Row
-Rest 1:00-
AMRAP x 5 MINUTES
2-4-6-and so on…
– Push Press (75/55) [RX+ 115/75]
– Toes to Bar
-Rest 1:00-
ON A 5:00 RUNNING CLOCK…
– Max Cal Row
(Score is Total Reps)