Saturday 300917

Announcements

Gym closed Monday except for open gym from 2-4pm (no coaching and reception will be closed during this time). Then one session from 4-5pm run as a normal class.

CrossFit CrossAxed – CrossFit

Weightlifting

Warm-up (No Measure)

2 Rounds

10 Spiderman lunge +rotation each side

5 Strict pull-ups

10 Kettlebell swings

Jog 100m

Fitness & Performance

Metcon (Time)

5 Rounds for time:

50 Double unders

30 Wall balls

20 Burpees

Extra Credit

STR: Bench Press (5RM)

Build to a 5RM bench and back squat, supersetting your warmup sets.

STR: Back Squat (5RM)

SKILL: 50 Strict Chest to bar pull-ups (Time)

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