Tuesday 280818

Announcements

In house competition day on September 29th
7am-2pm
Teams of 2, mixed or same sex
RXD and Scaled
Ask a coach for details

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

2 Rounds

10 PVC Dislocates

10 PVC Overhead Squats

5 Sotts Press

3 Burpees

Fitness & Performance

Squat Snatch (1RM )

15 mins to build to a 1 rep max

Metcon (AMRAP – Rounds and Reps)

In Partners

AMRAP 7mins

12 DB Snatch 22.5/15

Bar Hang

Extra Credit

SKILL: Metcon (AMRAP – Reps)

AMRAP 15mins

30 Hollow Rocks

20 Shoulder Taps

10 Bar/Ring Dips

Extra Credit

COND: Metcon (Time)

4 x 500m Row

Hold Goal 2000m Pace

Rest 2 min

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