Friday 041019

Announcements

Monday the 7th of October PUBLIC HOLIDAY – 1 session only at 8:00am
Thursday 10th we will closed at 1:00pm for remainder of the day. 12:15pm session will be on at 12:00pm
Friday the 11th we will be closed from 8:00am to 3:00pm
Friday night games are on the 11th starting at 6:00pm sharp for 20.1

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

100m Ski

10 Hollow Rocks

5 Broad Jumps

-then-

3 Rounds

100m Bike

10 Leg Raises

5 Max Height Squat Jumps

Class

Metcon (AMRAP – Reps)

AMRAP 2mins

17 Power Cleans 40kg/30kg

Max Muscle-ups

-Rest 1min-

AMRAP 2mins

15 Power Cleans 50kg/37.5kg

Max Muscle-ups

-Rest 1min-

AMRAP 2mins

13 Power Cleans 60kg/42.5kg

Max Muscle-ups

-Rest 1min-

AMRAP 2mins

11 Power Cleans 70kg/50kg

Max Muscle-ups

-Rest 1min-

AMRAP 2mins

9 Power Cleans 80kg/55kg

Max Muscle-ups

Skill

SKILL: Metcon (Time)

5 Sets:

20s Ring Support Hold

10s Rest

20s Bottom Ring Support Hold

10s Rest

20s Ring Support Hold

Rest as needed

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