120916

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Arm rotations each direction

5 Push-ups

15m Bear crawl

10 GHD Sit-ups

Fitness

Metcon (Time)

21-18-15-12-9-6-3

Kettlebell swings 24/16kg

Push-ups

Sit-ups

Performance

Overhead Squat (3)

15 minutes to find a 3RM overhead squat.

Metcon (5 Rounds for reps)

5 Rounds for reps:

Max unbroken push press, bodyweight

Max unbroken toes to bar
Push press is to be taken from the floor

Extra Credit

STR: Front Squat (5-5-5-5-5)

Use 75% of your most recent 1RM.

SKILL: Metcon (4 Rounds for weight)

4 Rounds

15 Single leg dumbbell Romanian deadlift (each leg)

20 Close grip bench press
Rest 60s between rounds, no rest between exercises.

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