181016

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

Jog 100m

5 Strict pull-ups

5 Strict handstand push-ups or 10m bear crawl

10m Spiderman lunge

10 Hollow rocks

Fitness & Performance

Metcon (AMRAP – Reps)

20 minute AMRAP

5 Pull-ups

10 Push-ups

15 Air squats

20 Pulls on the rower
Your score is the total number of calories rowed over the 20 minutes.

Every pull on the rower is counted as a rep.

Extra Credit

STR: Dumbbell Walking Lunge (20-20-20-20)

SKILL: Metcon (Time)

50-35-20

GHD Sit-ups

Hip extensions

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