110416

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)

2 Rounds

5 Shoulder Press

5 Barbell front squats

5 Turkish get-ups each arm (light kettlebell)

5 Strict pull-ups

Metcon (Round + Reps)

 

20min AMRAP
Run 400m
6 Muscle-ups
10 Front squats 50/35kg

Scale muscle-ups to dips + pull-ups

Extra Credit

Metcon (Time)

50 Renegade rows for time
1 rep = push-up, left arm row, right arm row.

Use the heaviest dumbbells you can find.

Hang Power Clean (1)

Build to a 1RM hang power clean in 15mins

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: