200516

Announcements

Find your weaknesses and attack them – We will be holding a one hour session this Saturday from 1pm to help highlight weaknesses and make plans to address them. All levels welcome, see you there!

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Sets

10 Ring rows

10 Scap push-ups

5 Push-ups

Barbell

Hang Power Snatch (3)

Build to a 3RM hang power snatch

Metcon

Metcon (Time)

21-15-9

Push jerk 60/40kg

Burpees

Calories on the rower

Extra Credit

Metcon (4 Rounds for time)

‘Yasso 800 progression’

4 Rounds of:

Run 800m

400m easy jog recovery
Record each 800m run to score, aim to keep within 2s of each other.

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