090416

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)

3 Rounds

Run 100m

10 Step-ups

5 Medicine ball front squats

Metcon (Time)

‘Partner Kelly’

5 Rounds

Run 400m as a pair

60 Wall balls 9/6kg

60 Box Jumps 24/20″
Do half the reps each, split in any way you like.

‘Bring a friend’ scaling:

Halve their reps

Scale weight on the wall ball

Scale box jumps to step-ups

Extra Credit

Incline Bench Press (10-10-10-10-10)

Paused Front Squat (3-3-3)

5s count in the bottom of the squat.

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