Wednesday 151117

Announcements

CrossFit Lift Off
Friday 1st 6:00pm & Sunday 3rd 9:00am
Max Snatch and C&J + 1 WOD
Christmas Party Time
Please register and pay at reception asap. $30pp, Dec 9th Bulimba Golf Club.

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

10 PVC dislocates

10 Bottom’s up kettlebell press

10 Single-arm kettlebell overhead squats (or front squats)

5 Slow scap retractions

Fitness & Performance

Metcon (Time)

4 Rounds for time:

25 GHD sit-ups

15 Cal row

3 Rope climbs

50 Double unders

Extra Credit

STR: Hang Power Clean (3-3-3)

COND: Tabata Assault Bike (AMRAP – Reps)

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