Monday 201117

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)

For quality:

30s Assault bike

10 Goblet squats with dumbbell

7 Single arm dumbbell press each side

30s Row

10 Goblet squats with dumbbell

7 Single arm dumbbell press each side

Fitness & Performance

Metcon (Time)

5 Rounds for time:

21 Thrusters 20/15kg

18 Dumbbell snatches (total) 22.5/15kg

15 Calories, Assault bike or row
Please do not drop the bars or dumbbells

Extra Credit

SKILL: Metcon (Time)

For time:

400m Sandbag bearhug carry

COND: 1-Mile Run (Time)

Max Effort 1-Mile Run
Not for time: treat as an easy jog for a cool-down.

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