Tuesday 160517

Announcements

Hey Guys, Its Friday night games time!

This Friday at 6:00pm. We are raising funds for the guys doing the kokoda challenge.

Details as follows:

-Mixed teams of 4 (any sex, any fitness level)
-Get a group together or show up as an individual and we’ll get some teams together on the night
-6:00pm kick off
-BBQ and Beers supplied afterwards
-$20 per person, %100 of entry fee to Kokoda Team

No normal classes Friday after the 4:15pm session. 5:15 and 6:15 cancelled

This is going to be a fun night for a good cause.

Bring cash (no cards).

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

10 Cossack squats

Jog 200m

5 Push-ups

10 Iron cross, face-up

Fitness & Performance

Metcon (AMRAP – Reps)

20 Minute AMRAP:

10 Back extensions

5-10 Strict ring dips

5-10 Strict pull-ups

Max L-sit hold
Score each rep and second of L-sit hold.

5k Row (Time)

Max Effort 5k Row
Scale to a 25 minute AMRAP of rowing, and record the distance you cover in the comments section.

Extra Credit

STR: Hang Clean (3)

Build to a 3 rep max hang squat clean.

COND: Metcon (Time)

21-15-9

Assault bike calories

Burpees

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