080416

Announcements

Bring a friend: Any Saturday class, bring a friend to train for free!

Gymnastics skills development: Each Saturday for the rest of April, 9:00am for 45 mins.

CrossFit CrossAxed – CrossFit

Class

Warm-up (No Measure)

30s Deadbug

5 Inch worms

10 Barbell good mornings

5 Ipsilateral deadbugs (hand and foot on one side move)

5 Inch worms

10 Barbell good mornings

5 Contralateral deadbugs (hand and foot on opposite sides move)

10 Barbell good mornings

Deadlift (5)

Warm-up sets: 7-7-5-5-5, 5RM

15mins to build.

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#
35/25kg

Extra Credit

Pull-ups (4x Max sets)

Rest 45s between sets

5k Row (Time)

Max Effort 5k Row

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