CrossFit CrossAxed – CrossFit


Warm-up (No Measure)

2 Rounds

200m Jog

5 Single-arm dumbbell front squats each arm

10 Ring rows

10 Hip extensions

Fitness & Performance

Wade (Time)

5 Rounds for time:

11 Dumbbell Power Snatch 50#/35#

12 Dumbbell Thrusters 50/35#

11 Weighted Pull-ups 50/35#
Alternate arms as required.

This WOD is dedicated to Wade DeBruin who lost his fight against Neuroblastoma, an aggressive form of pediatric cancer developing in the nerve tissues. “Wade’s Army” is an organization that brings the fight against this form of deadly disease and remembers Wade DeBruin and his battle. “We lost him at the age of two and our goal is to fund research and bring support to the brave child and families affected by this fatal pediatric cancer.” Their annual fundraiser is known as “Wade’s Day.”

Extra Credit

Bench Press (5-Max)

5RM, then 1x max reps @ 80%

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