110117

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Minute skip

3 Rounds

12 seconds Tuck hold

5 Kettlebell windmills each arm

5 Cossack squats each side

Fitness

FIT: Metcon (Time)

7 Rounds for time

9 Power snatches 40/30kg

15 Wall balls

21 Double unders

Performance

PERF: Front Squat (3-1-3-1-3-1)

80-85-80-87-80-90% of 1RM front squat

PERF: Metcon (Time)

For time:

Run 400 metres

21 Overhead squats 60/40kg

Run 400 metres

15 Overhead squats

Run 400 metres

9 Overhead squats

Extra Credit

COND: J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
STRICT.

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