150616

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

5 4-way deadbugs (scale to 30s hold)

10 Barbell good mornings

100m Jog

3 Broad jumps

Fitness

Sham (Time)

7 Rounds for time of:

11 Bodyweight Deadlifts

100m Sprint
In honor of Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, PA, died Nov. 1, 2007
To learn more about Sham click here

Performance

Clean Pull (3-3-3)

Use 90-110% of your 1RM Power clean

Metcon (Time)

5 Rounds for time

7 Bar muscle-ups

21 GHD Sit-ups

Extra Credit

Skill: Metcon (No Measure)

Every 2 mins, complete 1 rope climb
Aim for quality, not speed. Get your feet as high as possible each bite.

COND: 300 Calories on Assault Bike (Time)

300cals for time

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