09052016

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

5 Strict pull-ups

20s Ring support (scale using band to assist)

5 Push-ups

10 Barbell front squats

Gymnastics

Metcon (No Measure)

Muscle-up progressions

Barbell

Squat Clean (2-2-2-2)

Metcon

30 Muscle-Ups (Time)

30 muscle-ups for time
Or 10min AMRAP of muscle-ups. Scale to jumping muscle-up or 10 rounds of 3 pull-ups + 3 dips

Extra Credit

Metcon (Weight)

Bench Press

5-5-5-5

Superset with

Barbell Romanian Deadlift

7-7-7-7
Score is total weight lifted across the session.

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