by Alex Etzen
Announcements
For upcoming Events
Take a look at the Events page on XSCrossFit.com
List view – https://xscrossfit.com/events/
Month view – https://xscrossfit.com/events/month/
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Murph Shirts!
– The blank shirts are in the gym.
– Pick the blank shirt you want.
– Fill out the sheet.
– Put the shirt and sheet on a hanger.
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Sign Up for MURPH is open!
Go sign up for your Murph class the same way you sign up for any class time. Please sign up if you’re going to use childcare. The classes are:
5:30am
7:00am
8:30am
10:00am (with childcare)
11:30am
BBQ at 1:00pm (with cornhole tournament)
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Memorial Day BBQ Food and Drink Sign Up.
– People want to know what you’ll bring to the BBQ at 1pm on Memorial Day (Monday). Please sign up with the link below.
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XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
– 10 Ski Erg Calories
– 10 Air Squats
– 20 Mountain Climbers
– 10 PVC Pass Thrus
– 10 Deadbugs – Lunges*
– 10 Muscle Cleans
– 2 Inch Worms
*Round 1 Deadbugs, Round 2 Lunges
Strength
Hang Power Clean (8×1)
Every 1:30 x 8 Sets*
– 1 Hang Power Clean
+
– 1 Hang Squat Clean
*Build
(Score is Weight)
Hang Squat Clean (8×1)
Results from complex above.
Workout
Metcon (AMRAP – Reps)
3 ROUNDS
– 1:00 Ski Erg Max Calories
– :15 Transition
– 1:00 Slosh Bag Front Rack Lunges (35/20) [RX+ 50/35]*
– :15 Transition
– 1:00 Slam Ball (35/25) [RX+ 45/35]
– :15 Transition
– 1:00 Plank (no score)
– :15 Transition
– 1:00 Fat Bar Hang Clean (75/55) [RX+ 115/75]
– :15 Transition
– 1:00 Rest
– :15 Transition
* Slosh Bag from box. DO NOT DROP!
(Score is total Reps + Calories)