051116

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

300m Jog, then

Junk Yard Dog Warm-up

Fitness & Performance

Ralph (Time)

4 Rounds for time of:

8 Deadlifts, 250#

16 Burpees

3 Rope Climbs, 15′

600m Run
In honor of British Army Second Lieutenant Ralph Johnson, 24, of South Africa, was killed on August 1, 2006
To learn more about Ralph click here
250# = 115kg

Extra Credit

STR: Metcon (Weight)

20 Thrusters 60kg

Rest 3 mins

15 Thrusters 85kg

Rest 3 mins

10 Thrusters 92.5kg
Aim is unbroken sets, scale accordingly

COND: Metcon (No Measure)

5 Supersets

10 Strict toes to bar

150m Sled drag (moderate weight)

10 Bench Press (light and fast)

Rest 1-2mins

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