Thursday 270918

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)

4 Rounds

20m High Knees

20m High Skips

10 Iron Cross Rotations

5 Push-ups

Fitness & Performance

Metcon (Time)

– For Time:

200m Sprint

21 Push-ups

200m Sprint

15 Push-ups

200m Sprint

9 Push-ups

– At 6:00

27-18

Deadlift 85kg/50kg

Push-up

– At 12:00

45 Cal Row/Bike

45 Push-ups

Extra Credit

COND: Metcon (3 Rounds for time)

3 Max Efforts:

300m Row

15 Toes to Bar

Rest as needed

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