090217

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10 Hollow rocks

10m Spiderman lunge

10m Bear crawl

5 Strict toes to bar

Fitness

FIT: Ghost (3 Rounds for reps)

6 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

Performance

PERF: Metcon (Time)

For time:

Run 1 mile

30 Clean and jerk 85/55kg

Run 1 mile

Extra Credit

STR: Pin bench press (1)

Set up the spotters arms on the big grey racks 2” off the chest, build to a max going from the dead stop.

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