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Announcements

Don’t get caught hungry at the Christmas Party!
We will be putting on a bar tab for alcohol, and the Carolina Kitchen food truck will be catering the event.
The bowls club is a kid-friendly environment, and partners and children are welcome to attend.

As with past years, we politely request that partners (that are not current members) purchase their own drinks.

Food packages must be pre-purchased by November 19th, with money paid to the gym at reception. We need a minimum of 40 people or there will be no food truck, please do not delay in putting your order in. Cash money only and please try for the correct denomination.

Food Prices:
Wing and hotdog package: $15 per person
Ribs: $17 per person
New York Fries: $4 per person
Please note: classes on December 10 will be 7am, 8am and 12pm, with the gym closing after the midday class.
Looking forwards to seeing you all there
Regards
The CrossAxed Crew

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

20 Skips/Doubles

10 MedBall Squats

10 Banded Good Mornings

Fitness

FIT: Metcon (No Measure)

Double Under Practice
Working through double under progressions for about 10-12mins

FIT: Metcon (AMRAP – Reps)

Amrap 15mins

60 Double Unders

30 Wall Balls 20/14#

15 Deadlifts 85/47.5kg

Performance

PERF: Clean and Jerk

Build to a heavy single, if you fail a rep, take it back 25% and hit a perfect rep to finish

PERF: Metcon (AMRAP – Reps)

Amrap 15mins

60 Double Unders

30 Wall Balls 20/14#

15 Deadlifts 110/75kg

Extra Credit

STR: Back Squat

2 @ 65%

2 @ 70%

2 @ 75%

1 @ 80%

1 @ 85%

SKILL: L-Sit Pull-ups

8 sets of 3 Strict

COND: Metcon (No Measure)

6 Rounds NOT for Time

7 Strict HSPU

50m Prowler Push
Should be able to run with prowler

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