Wednesday 041219


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

CrossFit CrossAxed – CrossFit


Warm-up (No Measure)

5 Sets:

10 Scap Retractions

8 Kip Swings

6 Calories

4 Step-ups (each leg)


Metcon (AMRAP – Rounds)

AMRAP 17mins

12/10 Cal Bike

12/10 Bar Muscle-ups

12/10 Cal Row

12 Box Jump Overs 24″/20″

12/10 Handstand Push-ups


WL: Metcon (Weight)

Every 2 minutes for 10 minutes

1 Power Clean

1 Hang Squat Clean

1 Squat Clean

WL: Clean Pull (3-3-3 at 105%)


GC: Metcon (Time)

For Time:


Legless Rope Climb


GHD Sit-ups

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