by Alex Etzen
Announcements
The Memorial Day Murph class times are 8:00, 9:30 and 11:00am on Monday, May 30. You can sign up for a class time at https://xscrossfit.com/event/memorial-day-murph-heat-sign-up/
Get your Memorial Day Murph shirt requested now at this link https://xscrossfit.com/event/memorial-day-murph-shirts/ Shirts will be $30 and $10 from every shirt sold will go to the Murphy Foundation. Current orders will raise over $450 to donate!!
XS CrossFit – General CrossFit
Weightlifting
8 Minute EMOM
Every minute on the minute perform:
-1 Squat Snatch + 1 Hang Squat Snatch
Weight should be around 70-80% of 1RM SN.
Metcon
Metcon (AMRAP – Reps)
5 Min. AMRAP:
-10 Alt. arm DB Snatch (50/35#)
-10 Burpee box jump (24/20″)
3 Min. Rest
5 Min. AMRAP:
-10 AbMat Sit-ups
-10 Step-ups holding 2 DBs or KBs (24/20″; 50/35#)
Score is total reps. combined for both 5 min. AMRAPs.
For DB SN and step-ups alternate arms/legs. 10 total=5 ea. side.