Monday 140817

Announcements

Ekka Public Holiday: The gym will be open on Wednesday August 16th for just one session at 7am.
Classes resume as normal on Thursday.

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)

15 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: Metcon (Time)

EMOM 20 Mins:

1 Front squat at bodyweight

1 Push press at bodyweight
Add one rep each round. Scale weight as required to get you through all 20 minutes.

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