Monday 170918

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

10m Cocky Walk

5m Bear Crawl

10 PVC Dislocates

5 Overhead Squats

100m Jog

Fitness & Performance

Metcon (Time)

For Time:

1000m Run

75 Power Snatches 35kg/25kg

50 Box Jumps

25 Burpee Pull-ups

Extra Credit

STR: Back Squat (5-5-5-5)

Use 80% of your 1 Rep Max and move as fast as possible.

SKILL: Metcon (No Measure)

Spend 15 minutes practicing either Pistols or Pistol Drills.

COND: Metcon (4 Rounds for time)

4 Max Efforts

20/15 Calorie Row

100m Sprint

Rest as needed

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