Friday 171117

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 Walking lunges with a 3s stretch in bottom position each rep

10 PVC dislocates

20s Straight arm bar hang (lean through your arms to stretch chest)

Fitness

FIT: Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Performance

Metcon (Time)

4 Rounds for time:

Row 500m

10 Overhead squats 70/45kg

Extra Credit

STR: Bench Press (3RM)

Then, 1x max reps at 80% 3RM.

COND: Metcon (Time)

21-18-15-12-9-6-3

Assault bike calories

Rest 45s after each set

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