Tuesday 250918

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

5 Press

10 Squats

15 Scap Retractions

50 Skips

Fitness & Performance

Overhead Complex (1-1-1-1-1-1-1)

1 Press

2 Push Press

3 Push Jerk

Metcon (Time)

For Time:

“150 Double Under Buy In”

3 Rounds

20 Dumbbell Snatch 22.5kg/15kg

20 Single Arm Overhead Dumbbell Lunge 22.5kg/15kg

“150 Double Under Cash Out”

Extra Credit

STR: Back Squat (2 Rep Max)

SKILL: Metcon (AMRAP – Rounds and Reps)

AMRAP 15mins

20 GHD Sit-ups

20 Hip Extensions

5 Tempo Back Extensions

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