October 19, 2016
by Alex Etzen
Announcements
Starting Saturday October 22nd, we will be introducing our XS Barbell program. Classes will be held every Saturday and Sunday at 11am for an hour. The focus will be strength and technique in the Olympic lifts and powerlifting movements. This class will be available to all current XS CrossFit members at no extra charge. The inaugural weekend will focus on the introduction of the movements we intend to cover. For any other questions please reach out to Art Alva at [email protected].
.
XS CrossFit – General CrossFit
Metcon
Metcon (No Measure)
21 min EMOM
Min 1: Calorie Row (12/10)
Min 2: 9 Burpees
Min 3: 3 Heavy touch and go Sumo DL
– Repeat sequence for a total of 7 rounds
– Weight for the DL is up to the athlete but should allow for all 3 to be touch and go for each round