CrossFit CrossAxed – CrossFit


Warm-up (No Measure)

2 Rounds

10 Dislocates

5 Strict pull-ups or ring rows

5 Push-ups

10m Bear crawl with straight limbs


Muscle-up progressions, or for those who can unassisted:

3 rounds

5 Muscle-up transitions

10s Handstand hold against wall


Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here

Extra Credit

Paused Back Squat (5)

Build to a 5RM paused back squat, with a 3s hold in the bottom of the squat.

Metcon (10 Rounds for time)

Row 10x 300m

Rest 60s between efforts

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: