Tuesday 111218

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)

4 Rounds

30s Dead Bug

5 Back Squats

5 Thrusters

5 Knee Raises

100m Jog

Fitness & Performance

Metcon (Time)

18-15-12-9-6-3

Thruster 35kg/25kg

Clean and jerk 35kg/25kg

Toe to bar

Extra Credit

STR: Bent Over Row (10-10-10-10)

SKILL: Metcon (AMRAP – Rounds)

AMRAP12mins

15 Double/Triple Unders

10 Double KB Push Jerks 32kg/24kg

5 Broad Jumps

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