Friday 210918

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)

2 Rounds

10 Barbell Good Mornings

10m Bear Crawl

5 Push-ups

200m Run/Row

Fitness & Performance

Deadlift (Build to a heavy double for the day)

Metcon (Time)

21-15-9-15-21

Deadlift 102.5kg/70kg

Toe to Bar

Extra Credit

STR: Shoulder Press (5-5-3-3-1-1)

COND: Metcon (3 Rounds for time)

3 Max Efforts

21 Cal Ski

15 Box Jumps 30″/24″

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