Friday 141218

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 minutes of Running/Rowing/Riding

-then-

12-9-6

Sit-up

Barbell Press

Fitness & Performance

Metcon (AMRAP – Reps)

Fight Gone Bad Style

3 Rounds of:

60s Max Cal Bike

60s Max Sumo Deadlift High Pull

60s Max Box Jumps 24″/20″

60s Max GHD Sit-ups

60s Max Cal Row

60s Rest

Extra Credit

STR: Pause Back Squat (3-3-3-3-3)

5 second pause in the bottom of each squat

COND: Metcon (Time)

For Time:

1 Mile Run

50 Strict Pull-ups

100 Pistols

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