Friday 280918

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

10 PVC Dislocates

10 Overhead Squats

10 Good Mornings

200m Run/Row

Fitness & Performance

Snatch Grip Deadlift (3-3-3-3-3)

Metcon (Time)

For Time:

30 Power Snatches 60kg/40kg

15 Chest to bar Pull-ups

30 Overhead Squats 60kg/40kg

15 Chest to bar Pull-ups

30 Power Snatches 60kg/40kg
*15min Cap

Extra Credit

STR: Metcon (Weight)

EMOM x 10

Front Squats

5 Every Minute @ Body Weight

COND: Metcon (Time)

For Time:

1000m Run

100 Wall Balls

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