290416

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

Warm-up

Warm-up (No Measure)

3 Rounds

10 Leg swings each direction

50m Jog

50m High knee skips

10 Single arm kettlebell press each arm

Metcon

Metcon (No Measure)

5 Rounds

Row 400m

5 Bench press
Row 400m for time

Rest 3 mins between each effort. In the rest period, do 5 bench press as heavy as possible. Score times and weights in respective sections below

5x 400m Row (5 Rounds for time)

5x400m Row

Bench Press (5-5-5-5-5)

Extra Credit

Back Squat (5-max)

5RM back squat, then 1x max reps @ 80%

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