Tuesday 110918

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 Front Squats

5 Press

10 Scap Retractions

10m Bear Crawl

100m Jog

Fitness

FIT: Metcon (AMRAP – Rounds and Reps)

AMRAP 15mins

12 Thrusters 42.5kg/30kg

6 Pull-ups

100m Run

Performance

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP 15mins

12 Thrusters 42.5kg/30kg

50m Sprint

1 Rope Climb

50m Sprint

Extra Credit

COND: Metcon (5 Rounds for time)

5 Rounds

20/15 Cal Bike Sprint

3 Heavy Power Cleans

Rest 2mins

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