Wednesday 291117

Announcements

CrossFit Lift Off
Friday Night!!
Note there is no 515pm session on Friday the 1st of December. See you at 6pm
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 Bottom’s up kettlebell press

5 Slow and controlled scap retraction

10 90/90 with 2.5kg plates

Fitness

FIT: Push Press (5-5-5-5-5-5-5)

Performance

PERF: Split Jerk (1-1-1-1-1-1-1)

Fitness & Performance

Metcon (Weight)

50 Reverse flys with light plates

Extra Credit

COND: Metcon (Time)

3 Rounds for time:

50 Calories, Assault bike

15 Dumbbell thrusters 22.5/15kg

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