261116

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Chest and shoulder stretches

2 Rounds

10 Scap retractions

20s Ring support or push-up hold

5 Front squats

5 Shoulder press

5 Strict pull-ups

Fitness

FIT: Coe (Time)

Ten rounds for time of:

10 Thrusters, 95#

10 Ring push-ups
In honor of Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, died April 27th, 2010
To learn more about Coe click here

Performance

PERF: Tommy V (Time)

21 Thrusters, 115#

12 Rope Climbs, 15′

15 Thrusters, 115#

9 Rope Climbs, 15′

9 Thrusters, 115#

6 Rope Climbs, 15′
In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in an training accident in Arizona, on Feb. 13 2008
To learn more about Tommy V click here

Extra Credit

STR: Metcon (Time)

For time

20 Thrusters 62.5/42.5kg

Rest 3 mins

15 Thrusters 85/55kg

Rest 3 mins

9 Thrusters 92.5/65kg

COND: Metcon (Time)

For time:

4 Rounds

10 Dumbbell power snatches alternating sides, 32.5/22.5kg

Row 200m

3 Rounds

10 Dumbbell overhead squats

Row 300m

2 Rounds

10 Dumbbell squat snatches

Row 400m
Rest one minute between every round.

Please do not drop the dumbbells.

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