Thursday 130918

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)

5 minutes of Running/Rowing/Riding

3 Rounds

5 Wall Balls

3 Burpees

Fitness & Performance

Metcon (Time)

3 Rounds

30 Wall Balls 20#/14#

20 Hang Power Cleans 52.5kg/35kg

10 Bar Facing Burpees

Metcon (AMRAP – Reps)

AMRAP 5mins

Med Ball Get-ups

Extra Credit

STR: Metcon (Time)

For Time:

Bench Press

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

*All sets must be unbroken

SKILL: Metcon (AMRAP – Reps)

AMRAP 12mins

Turkish Get-ups 24kg/16kg

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: