Announcements

Christmas Party Deadline is Thursday 1930. $40 at reception asap

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

15m Over Head Kettlebell Carry

100m Run

15s Planche Plank Hold

Class

Metcon (No Measure)

Handstand Push-up Skill

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Metcon (Time)

Option if Helen time is sub 8 minutes

“Fat Helen”

Run 400m

21 KBS 32/24

12 CTB Pull Ups

Weightlifting

WL: Metcon (Weight)

Every 2 Minutes For 10 Minutes

1 Power Snatch

1 Hang Squat Snatch

1 Squat Snatch

Aerobic Conditioning

AC : Metcon (1 Rounds for reps)

Row

12 x 250m

Rest 45 seconds