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Announcements

Due to hosting the CrossFit Football Trainers Course this weekend the gym will be closed for normal classes and open gym from 7am Saturday. There will be a 6am session on Saturday so you can get your WOD on early. This also means CF Kids is off for the weekend, apologies for the inconvenience.

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Ring rows

10m Straight-limb bear crawl

10 Hip extensions

Fitness

Metcon (Time)

10 Rounds

10 Pull-ups

10 Push-ups

10 Sit-ups

10 Air squats

Performance

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats

Extra Credit

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

STRENGTH

Metcon (Time)

Run 3000m
CONDITIONING

Skin the cat (5-5-5-5-5)

SKILL

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