Monday 181217

Announcements

Christmas Hours:
December 25-26: Closed
December 27-29: 6am and 5pm classes, teens at 4pm
December 30: Normal Saturday schedule
January 1: Closed
Normal schedule resumes January 2.

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

In pairs, once each:

Row or assault bike

Partner runs 200m

-Then-

Burgener warm-up

Fitness & Performance

Power Snatch (3-3-3-3-3-3-3)

Metcon (Weight)

3 rounds:

50m Farmer carry:

One KB overhead and one by the hip

20 Hip extensions

Extra Credit

Metcon (Time)

Row 10x300m

Record your best time

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