Wednesday 291117


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 (No Measure)

3 Rounds:

10 Bottom’s up kettlebell press

5 Slow and controlled scap retraction

10 90/90 with 2.5kg plates


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


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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