070716

CrossFit CrossAxed – CrossFit

Warm-up

WU DL, Run, Press (No Measure)

3 rounds

10 Back extensions

8 Hanging Knee raise

6 Push Ups

4 Good Mornings

200m row

Fitness

Deadlift (7-7-7)

Metcon (Time)

6 Rounds

12 KB Deadlift Single arm24/16kg

9 KB Swing Single arm 24/16kg

6 KB Push Press Single Arm 24/16kg

run 400m
Complete one full round on left then one full round on right

Performance

Deadlift (5rm)

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

Extra Credit

COND: Handstand Push-ups (Death By)

1 in the first minute then increase by 1 rep every minute. Each round complete as many reps as possible strict then default to kipping. Finish when you cannot get the reps complete in the minute allocated

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