Monday 101218

Announcements

Gym closes at midday on Saturday the 15th to allow for Christmas Party Preparations. There will only be 7am, 915am (kids) and 10am classes.

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

5 PVC Dislocates

10 Overhead Cossack Squats

5 Overhead Squats

10 Iron Cross Rotations

100m Run/Ride

Fitness & Performance

Hang Snatch (3-3-3)

Fitness

FIT: Metcon (Time)

21-15-9

Hang Power Snatch 40kg/30kg

Bar Facing Burpee

Performance

PERF: Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#

Extra Credit

STR: Metcon (Weight)

5-7 Supersets

5 Back Squats

5 Deadlifts

COND: Metcon (AMRAP – Rounds)

EMOM x 15

1. 200m Run

2. 20 GHD Sit-up

3. 4 Dead Balls onto box

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