Saturday 041117

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)

5 Rounds:

5 Strict pull-ups

10 Barbell push press

20 Calf pumps

Fitness & Performance

Metcon (Time)

In pairs, 5 rounds each (alternating round):

21 Double unders

15 Pull-ups

9 Clean and jerks 60/40kg
Perform chest to bar pull-ups and 70/45kg clean and jerk for RX+

Extra Credit

STR: Weighted Pull-ups (5-5-5)

Hold weight across

COND: Metcon (Time)

For time:

Assault bike, 150 calories

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