230117

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

20 Calf pumps

10 Step-ups (5 each leg)

10 Hip glute bridges

30s Deadbug

Fitness

FIT: Metcon (Time)

5 Rounds for time

Run 400 metres

15 Wall balls 9/6kg

15 Box jumps 24/20″

15 Kettlebell swings 24/16kg

Performance

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here

Extra Credit

STR: Metcon (Time)

For time with 1 bar – you change the weights

21 Deadlifts 120/85kg

15 Front Squats 100/65

9 Power Snatches 80/55

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