Wednesday 271217

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:

20 Calf pumps

10 Kettlebell swings

Row 100m

Fitness & Performance

Metcon (Time)

For time:

1-2-3-4-5-6-7-8-9-10

Power cleans, bodyweight

100-200-300-400-500-600-700-800-900-1000

Run, metres
Scale the distances down to

200-200-200-200-400-400-400-600-600-800

or

300m each round.

At Home

Metcon (Distance)

Run for 35 minutes.

Every 5 minutes, complete 25 air squats.
Log the distance covered

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