Friday 221217

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

10 Scap retractions

20s Straight arm bar hang

10 Belly down iron cross

10 Dive-bomber push-ups

10 Groiners

Fitness & Performance

Metcon (Time)

10 Rounds for time:

100m Farmer’s carry 32/24kg each hand

10 Push-ups

15 Air squats

Extra Credit

STR: Sumo Deadlift (3-3-3)

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