210317

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10 GHD Hip extensions

5 Barbell press

10 Sit-ups

5 Barbell back squats

10 Barbell deadlifts

5 Strict pull-ups

Fitness

FIT: Metcon (Time)

7 Rounds for time:

Run 400m

15 Wall balls

9 Deadlifts 65/45kg

Performance

PERF: Metcon (Time)

3 Rounds for time:

3 Legless rope climbs

6 Push jerks 100/70kg

12 Deadlifts

24 GHD Sit-ups

48 Wall balls

Extra Credit

COND: Metcon (Time)

For time:

30cal Bike

Rest 30s

20cal Bike

Rest 20s

10cal Bike

Rest 10s

20cal Bike

Rest 20s

30cal Bike

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