Wednesday 011117

Announcements

From the 4th of November we are going to trial a new class schedule for Saturdays.

The classes will be:

07:00 CrossFit
09:15 CF Kids 5-12 YO
10:00 CrossFit
13:00 CrossFit
Open Gym 07:00-14:30

Please email rob@crossfitcrossaxed.com if you have any concerns regarding this change (other then “I have to get out of bed at 6:30 instead of 7:30”). Thanks

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

5 Strict pull-ups

10 Barbell back squats

10 Single-arm kettlebell suitcase deadlifts

Fitness & Performance

The CrossFit Total (Total Weight)

20 Minutes for the back squat

10 Minutes for the press

15 Minutes for the deadlift

Extra Credit

SKILL: Metcon (Time)

5 Rounds for time:

10 Toes to bar

100m Farmer’s carry 32/24kg each hand

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