Saturday 181117

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)

2 Rounds:

10 Barbell press

Jog 200m

-Then-

5 Strict pull-ups

5 Handstand push-ups or dumbbell push press

5 Burpees

Fitness & Performance

Metcon (Time)

In pairs, with one person working at a time:

Run 400m as a relay

60 Handstand push-ups

80 Pull-ups

100 Kettlebell swings

120 Sit-ups

140 Burpees

Extra Credit

STR: Snatch Grip Deadlift (5RM)

STR: Rack Pull (5RM)

Complete after your Snatch Grip Deadlift. Set the rack at 2″ below your knee

SKILL: EMOM 10 Minutes: 3 Muscle-ups (AMRAP – Reps)

Scale to a number that is appropriate for the 10 rounds. Log the number of reps you complete to provide an indication of progress

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