Friday 241117

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:

15 Hip extensions

10 Medicine ball front squats (do wall balls for round 2 and 3)

5 Scap retractions

Jog 100m

Fitness & Performance

Hang Clean (3-3-3-3)

Build to a 3RM, aim to get at least four heavy sets out and finish with a max for the day.

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

10 Burpees

20 Wall balls

Extra Credit

STR: Back Squat (5RM)

SKILL: L-Sit (2 Mins)

Accumulate 2mins in an L-sit

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