Wednesday 201217

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)

3 Rounds:

Row 200m

5 One handed kettlebell Romanian deadlifts each side

10 Scap retractions

10 Ring rows

Fitness

Metcon (Time)

10 Rounds:

5 Deadlifts 100/70kg

5 Strict pull-ups

7 Hip extensions
Move with purpose, but for quality

Performance

Metcon (Time)

8 Rounds for time:

10 Strict pull-ups

5 Deadlifts, 1.5x bodyweight

Extra Credit

STR: Back Squat (3RM)

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