CrossFit CrossAxed – CrossFit


Warm-up (No Measure)

3 Minute skip

3 Rounds

12 seconds Tuck hold

5 Kettlebell windmills each arm

5 Cossack squats each side


FIT: Metcon (Time)

7 Rounds for time

9 Power snatches 40/30kg

15 Wall balls

21 Double unders


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)


Handstand Push-ups

Ring Dips

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

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