Saturday 151218

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)

2 Rounds

10 Cal Bike Sprint

10 Back Squats

100m Jog

-then-

Barbell Warm-up

Fitness & Performance

Metcon (Time)

5 Rounds

5 Squat Cleans 100kg/70kg

8 Burpees Over Bar

Run 1000m

5 Rounds

5 Squat Cleans 60kg/40kg

8 Burpees Over Bar

Extra Credit

COND: Metcon (6 Rounds for time)

Every 2 minutes for 6 sets

300/250m Row

5 Dead Ball Over Shoulder

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