by Alex Etzen
Announcements
November Kids Camp starting on Wednesday November 2nd.
– It will be 4 weeks long (8 total classes)
– Classes are 1 hour long on Monday’s and Wednesday’s at 5:30pm
– Ages 6 to 11 years old.
– No class on Wednesday November 23rd (day before Thanksgiving)
– For more information click on this link https://xscrossfit.com/xs-crossfit-kids/
– 8 ($80) class sign up here https://xscrossfit.wodify.com/OnlineSalesPortal/PlanPurchaseEntry.aspx?OnlineMembershipId=214294&OnlineMembershipPaymentOptionId=869095&IsMobile=True&AuthenticationToken=
– 4 ($50) class sign up here https://xscrossfit.wodify.com/OnlineSalesPortal/PlanPurchaseEntry.aspx?OnlineMembershipId=191004&OnlineMembershipPaymentOptionId=869094&IsMobile=True&AuthenticationToken=
Please feel free to contact us with any questions.
XS CrossFit – General CrossFit
Warm-up
Warm-Up (No Measure)
2:00 Row
INTO…
2 SETS
– 7 Barbell Romanian DL
– 5 Segmented ‘No-Jump’ Burpees (3-Steps)*
– 7 Barbell Strict Press (:01 Pause Overhead)
*Segmented Burpee = Sprawl to Plank / Push-Up / Correct Feet to Standing Position
Strength
Deadlift (5×4 @ 70-75%*)
*Base percentages off 2-Rep Heavy from Oct 12.
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
4 SETS
ON A 3:00 RUNNING CLOCK…
– 20/15 Cal Row
– 10 Alt. Single Arm DB Devil’s Press (35/20) [RX+ 50/35]
– Max Deadlifts (185/135) [RX+ 275/185] in Time Remaining…
-1:00 Rest b/t Sets-
(Score is Total Deadlifts)