Saturday 150918

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)

Banded Lat Stretch (1min per side)

-Then-

3 Rounds

5 Barbell Deadlifts

5 Barbell Push Press

10 Iron Cross Rotations

30 Single Skips

Fitness & Performance

Metcon (AMRAP – Rounds and Reps)

AMRAP 20mins

5 Hang Clean and Jerks 70kg/45kg

10 Push-ups

50 Double Unders

Extra Credit

COND: Kalsu (Time)

For Time:

100 Thrusters, 135# / 95#

*Perform 5 Burpees Every Minute on the Minute*
In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)
To learn more about Kalsu click here

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