070317

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

1 Round, as a group

30s Deadbug hold

20 Calf pumps

10 Single arm dumbbell press each side

5 Turkish get-ups each side

5 Strict pull-ups

400m Jog

Fitness

FIT: Metcon (Time)

6 Rounds for time:

Run 400m

10 Dumbbell push press 22.5/15kg

15 Hip extensions

Performance

Clean and Jerk (3-3-3)

PERF: Metcon (Time)

21-15-9

Hang power snatch 40/30kg

Handstand push-ups

Extra Credit

COND: Metcon (Time)

50-40-30-20-10-20-30-40-50 cal Row

Rest 50-40-30-20-10-20-30-40-50 seconds respectively after each set

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