191116

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

100m Jog

10 PVC Overhead Squats

5 Laterall PVC Burpees

Fitness & Performance

Nukes (3 Rounds for reps)

8 minutes to complete:

1-mile run

Max Reps Deadlifts, 315#

Then, 10 minutes to complete:

1-mile run

Max Reps Power Cleans, 225#

Then, 12 minutes to complete:

1-mile run

Max Reps Overhead Squats, 135#
In honor of U.S. Marine Corps Capt. Matthew “Nukes” Manoukian, 29, of Los Altos Hills, Calif., died Aug. 10, 2012
To learn more about Nukes click here
*Partner option avaliable

Extra Credit

SKILL: Chest to Bar Pull Ups

3 sets of:

25 unbroken reps

*scale number accordingly

COND: Metcon (Time)

4 Rounds for Time

10 Thrusters 60/40kg

15 Toes to bar

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