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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Posted on September 14, 2018 by robnoy
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
Share this:
Like this:
Related
Category: WOD