070916

Announcements

8 Week Challenge starts on September 10th! Register now to get involved.

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

30s Deadbug

10 Ring rows

5 Barbell front squats

100m Jog

Fitness & Performance

Metcon (Time)

‘Partner DVB’

In pairs:

Run 1 mile with a medicine ball

-then-

8 Rounds

20 Wall balls

2 Rope climbs

-then-

Run 800m with a medicine ball

-then-

4 Rounds

20 Wall balls

2 Rope climbs

-then-

Run 400m with a medicine ball

-then-

2 Rounds

20 Wall balls

2 Rope climbs
On the run, swap the medicine ball between you and your partner as required.

Divide the wall balls and rope climbs up as necessary.

Extra Credit

STR: Push Jerk (2-2-2-2-2)

SKILL: Metcon (Time)

50 Strict chest to bar pull-ups for time.

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