Saturday 080918

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)

3 Rounds

5 Single Arm Russian Swings (each side)

5 KB Around the Worlds (each side)

5 Single Arm KB Thrusters (each side)

5 KB Swings

100m Jog

Fitness & Performance

Metcon (AMRAP – Reps)

AMRAP 24mins

“In Partners”

1 Mile Run (Relay)

100 KB Swings

100 Back Squats

1200m Run

80 KB Swings

80 Back Squats

800m Run

60 KB Swings

60 Back Squats

400m Run

40 KB Swings

40 Back Squats

KB Weights – 32kg/24kg

Back Squat – 50kg/35kg

Extra Credit

COND: J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here

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