Thursday 281217

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:

5 Strict pull-ups

5 Barbell front squats

20s Samson stretch

Row 100m

Fitness & Performance

Metcon (AMRAP – Rounds)

Death by Thruster, 60/40kg
Perform one rep in the first minute, two in the second, three in the third, etc.

Continue until you cannot perform the required reps in the time allocated.

Once you fail, rest one full minute and start again at one rep, performing burpees instead.

Log the total rounds (not reps) of thrusters here, and the total rounds of burpees completed below.

Metcon (AMRAP – Rounds)

Death by Burpee

At Home

Metcon (AMRAP – Rounds)

Death by push-up and sit-up
Unlike the workout above, this combines both movements in each minute: perform one push-up + one sit-up in the first minute, two push-ups + two sit-ups in the second, etc.

When you cannot complete the required reps in the time allocated, restart the whole workout at 1 rep (completing two rounds of the maximal ladder).

Log the combined total of rounds completed.

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