Friday 131017

Announcements

Hey Team, on Friday the 20th of October there will be no 6:15pm class. Hannah is hosting a “girls night”. All girls welcome and info is in the members group on FB. If you are a member and not in the facebook group, please search “CrossAxed Members” then request to join.

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Jog 400m

– Then –

With a dowel

10 Dislocates

10 Behind the neck presses

10 Good mornings

10 Overhead squats

Repeat with a barbell (except dislocates).

Fitness

Power Clean (3-3-3-3-3)

Performance

Hang Snatch (1-1-1-1-1-1-1)

Fitness & Performance

Metcon (Time)

3 Rounds for time:

30 Kettlebell swings 24/16kg

50 Double unders

Extra Credit

COND: Metcon (AMRAP – Reps)

5 Rounds

3 Minutes on, 1 minute rest

Assault bike calories

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