Saturday 220918

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)

400m Jog

3 Rounds

5 Thrusters

5 Burpees

Fitness & Performance

Metcon (AMRAP – Reps)

AMRAP 20mins

(Teams of 2)

150 Thrusters

100 Cal Bike/Row

50 Bar Facing Burpee

Extra Credit

SKILL: Metcon (AMRAP – Rounds)

AMRAP 30mins (For quality)

30 Hollow Rocks

30 Shoulder Taps

30s Dead Ball Bear Hug Hold

30 Superman Rocks

30 Hip Extensions

COND: Metcon (Time)

EMOM x 12

1-4: 50m Sprint

5-8: 100m Sprint

9-12: 200m Sprint
This is intended to be performed down at the school football field however you should be able to complete out on our running track.

Score is total time for each effort.

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