270716

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds of:

10 Back Extension

5 inch worms

5 ring rows

Then team relay race (3 per team);

Run 30m

5 Kettlebell swings

5 Burpees

Run 30m Tag team mate

Fitness

Metcon (Time)

7 rounds for time of:

10 reps Sumo deadlift high pulls 40/30kg,

10 ring dips

Performance

Clean Pull (5 x 3)

No more then 100% of your 1 rm, focus on position and speed

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 7 minutes of:

25 double-unders

5 burpee bar muscle-ups

Jump to a bar at least 6 inches beyond your reach.

Extra Credit

SKILL: Metcon (AMRAP – Rounds)

20min AMRAP, rest as needed

3m Hanstand walk shuttle, attempt to turn around and do in an unbroken set
count unbroken rounds only

STR: Pendlay Row (5 x 5)

COND: Metcon (Time)

5 rounds

Run 200m

10 CTB Pull Ups

Rest 3 mins
Scale to regular pull ups

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