180416

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

5 Inch worms to push-up

10 Scap retractions

-then-

10 Arm swings

10 Dislocates

10 Overhead squats with PVC

10 Barbell overhead squats

Overhead Squat (3-3-3-3-3)

Metcon (Time)

100 Kettlebell snatches 24/16kg
Complete as 5 rounds of 10 reps each hand.

Extra Credit

Split Jerk (4-4-4)

Build to a 4RM, then 2×4 @ 90%

Metcon (Weight)

5 Rounds for quality

10 Ring rows with feet elevated

5 HEAVY dumbbell snatch

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