Tuesday 031017

Announcements

Q&A with Ollie, Rob and Matty on Thursday night at 6:30pm. Answering all thing CrossAxed and Fitness. Meet in the box, see you there.

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

200m Jog

5 Strict pull-ups

10 Wall balls

20 Calf pumps

5 Kips

Fitness & Performance

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

10 Chest to bar pull-ups

20 Back squats 40/30kg

30 Double unders

Extra Credit

STR: Split Jerk (5-5-5-5-5)

5 heavy sets of 5 split jerks. Log the heaviest weight successfully lifted for 5.

COND: 1-Mile Run (Time)

Max Effort 1-Mile Run
Time trial: Jog 800m as a warm-up, rest 2 minutes, and then hit this as hard as you can.

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