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XS CrossFit – General CrossFit Thomas Kelly (Time) For Time -10-9-8-7-6-5-4-3-2-1 reps of: Overhead Squats (135/95 lb) -1-2-3-4-5-6-7-8-9-10 reps of: Bar Facing Burpees

XS CrossFit – General CrossFit Metcon (Time) Cash in 50/35 Cal AAB then 4 rounds of -12 Dumbbell Thrusters 6 each arm 50/35 – 3 Bar Muscle Ups then 50/35 Cal AAB Cash out …

XS CrossFit – General CrossFit Incline Bench Press (5 x 5 Build) Start with 50% of your 1 RM Incline Bench and build to a heavy set of 5 Metcon (Time) 4 Rounds -10 Body Weight Back Squat -100 Meter Run -15 Box Jumps 24/20 -100 Meter Run -20 Wall Sit ups to Box -100 Meter Run …

XS CrossFit – General CrossFit Metcon (Time) For Time – 500 meter Row – 4 Rounds of Cindy – 100 Double unders – 3 Rounds of Cindy – 250 meter Row – 2 rounds of Cindy – 50 Double unders – 1 round of Cindy 1 Round of Cindy -5 Pull Ups- 10 Push Ups- 15 Air Squats 2/1 singles OR @HOME Metcon @HOME: Metcon (Ti …

XS CrossFit – General CrossFit Overhead Squat (5×3) 3 reps every 90 seconds for 5 sets at 75%-80% of 1 RM Salty Seven (AMRAP – Reps) 7 Min AMRAP -7 Snatches (135/95 lb) -7 Handstand Push-Ups OR @HOME Strength – HOME Overhead Squat (3 Tempo Reps) 9 Min EMOM 3 Tempo Reps 3 Seconds Down 3 Seconds Pause 1 Second Up Build to a progressio …

Announcements The Mobility class was a blast with 12 people! We plan to keep doing the online mobility on Tuesday and Thursday evenings at 7:30pm. . 10:00am Saturday Online TEAM WOD!!!! You do not need to have a partner at home to do this with. We will be partnering you up with someone else that joins the class. Here is the link https://xscrossfit.com …

Announcements BIG thanks to Moriah, Paul, Mike, Margaret, Robin, Cindy, Jimmie, Lynda, David, Jessie and Brian for helping Sarah and I test the Online Classes for the at home WODs. The classes run daily at 8:30am and 4:30pm. Go to this link and click on the class button a little before the class starts so you can get setup. https://xscrossfit.com/onl …