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XS CrossFit – Barbell Club Snatch Pull (5 x 3 (build)) Hang Snatch (6 x 1 build) Front Squat (4 x 4 @70)

XS CrossFit – General CrossFit Warm-up Warm-up (No Measure) 1 Round – 20 Single Unders – 10 Scap Push-Ups – 10 Ring Knee Ups – 10 Slow Deadbugs Into… – 20 Double Unders – 7 Knee Push-Ups or Push-Ups – 7 Scap Ring Pull Ups – :30 Hollow Hold Into… – 20 Double unders – 5 Hand Release Push-Up …

XS CrossFit – General CrossFit Accessory Work Metcon (No Measure) Dips (Box) x 5 DB Rows x 5/5 Split Jumps – 10/10 3 Rounds NFT Strength Front Squat (5×5+) 50%x5, 60%x5, 70%x5, 75%x5 and 80%x5+ Record reps at 80% Weightlifting Snatch Pull (5×1 at 101-105%) Snatch High Pull (5×3 at 95-101%) …

XS CrossFit – General CrossFit Accessory Work Metcon (No Measure) Back Extension x 7 Bottom Up Kettlbell Press x 7/7 DB Flys – 7 3 Rounds NFT Strength Bench Press (5×5+) 50%x5, 60%x5, 70%x5, 75%x5 and 80%x5+ Record reps at 80% Weightlifting Hang Squat Clean (Hang Squat Clean + Jerk) (3+1) at 60% and 65% (2+1) at …

Announcements Last chance to play XS Golf! I have 3 tee times (12 spots) for 11:24, 11:33, & 11:42 at Heritage Eagle Bend Golf Club. Sign up below ASAP to get a spot. We only have a few spots left. You’ll pay at the course for your spot. I’ll put together the foursomes when we have a full list. Talk to Alex if you have any questions. …

Announcements Last chance to play XS Golf! I have 3 tee times (12 spots) for 11:24, 11:33, & 11:42 at Heritage Eagle Bend Golf Club. Sign up below ASAP to get a spot. We only have a few spots left. You’ll pay at the course for your spot. I’ll put together the foursomes when we have a full list. Talk to Alex if you have any questions. …

Announcements Last chance to play XS Golf! I have 3 tee times (12 spots) for 11:24, 11:33, & 11:42 at Heritage Eagle Bend Golf Club. Sign up below ASAP to get a spot. We only have a few spots left. You’ll pay at the course for your spot. I’ll put together the foursomes when we have a full list. Talk to Alex if you have any questions. …