100516

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 sets

10 Reverse shrugs on dip bars

5 Single arm kettlebell press each side

10m Spiderman lunge

Barbell

Shoulder Press (10)

Build to a 10RM in at least 3 sets. Take no more than 12 mins to find.

Metcon

Metcon (Time)

4 Rounds for time

30 Russian kettlebell swings 32/24kg

20 GHD sit-ups

10 Handstand push-ups
Scale handstand push-ups to 10 shoulder press at 85% of your 10RM

Extra Credit

300 Calories on Assault Bike (Time)

300cals for time

Hang Power Clean (5-5-5-5-5)

Use a moderate-heavy weight, and focus on quality of movement over weight.

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