Saturday 251117

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 Barbell good mornings

Jog 100m

5 Turkish get-ups each side

Fitness & Performance

Metcon (AMRAP – Reps)

3 Rounds, 1 minute on each station:

Back rack sandbag lunge

Power snatch 35/25kg

GHD sit-up

Push press 35/25kg

Row

-Rest 1 minute between rounds-

Extra Credit

STR: Sumo Deadlift (5-5-5-5)

Superset with incline bench press

STR: Incline Bench Press (5-5-5-5)

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