170117

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

5m Bear crawl

10 Squat + twist

10 Iron cross

5 Hip extensions

Fitness

FIT: Metcon (10 Rounds for time)

10 Rounds, each for time:

Row 200 metres

15 Kettlebell swings 24/16kg
Rest 60 seconds between rounds.

Performance

PERF: Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

3 Deadlifts 160/105kg

10 Toes to bar

15 Burpees over the bar

Extra Credit

SKILL: 50 Strict handstand push-ups (Time)

COND: Metcon (Time)

Run 2 miles

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