Wednesday 221117

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:

5 Strict pull-ups, slow and controlled

50m Overhead kettlebell walk

5 Side-plank press each side

Handstand Hold

Accumulate 5 minutes in a handstand

Handstand Walk

Fitness

FIT: Metcon (Time)

3 Rounds for time:

100 Double unders

25 Dumbbell push press 22.5/15kg

Performance

PERF: J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
Earn yourself some extra cool points and do it strict

Extra Credit

STR: Yoke walk (10m)

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