Tuesday 071117

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:

4 Dumbbell deadlifts

4 Dumbbell snatches

4 Dumbbell lunges

-Switch arms and repeat-

10 Hip extensions

Fitness & Performance

Power Clean (2-2-2-2-2-2-2-2-2-2)

Metcon (Time)

3 Rounds for time:

15 Kettlebell swings 32/24kg

50m Farmer’s carry left hand 32/24kg

50m Farmer’s carry right hand 32/24kg

Extra Credit

COND: Metcon (Time)

10 Rounds:

Row 200m

Rest 60s
Log your fastest time

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