Friday 0311117

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)

3 Rounds:

With a dowel or PVC

10 Dislocates

10 Hang muscle snatches

10 Overhead squats

-then-

Jog 400m

Fitness & Performance

Metcon (Time)

For time:

Run 800m

75 Power snatches 35/25kg

Run 800m

Extra Credit

STR: Paused Front Squat (5-5-5)

SKILL: 30 Strict Muscle-ups (Time)

Or 30 perfect muscle-up transitions. Raise the height of the rings or step the feet out to make it more challenging.

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