040417

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10 Scap retractions

10 Hip extensions

5 Strict pull-ups

30s Deadbug

Fitness

FIT: Metcon (Time)

21-18-15-12-9-6-3

Kettlebell swing 24/16kg

Toes to bar

Pistols (total, alternating legs)

Performance

Weighted Pull-ups (5)

5RM Weighted pull-up

PERF: Deadlift/thruster couplet (Time)

21-15-9

Deadlift 100/70kg

Thruster 42.5/30kg

Extra Credit

STR: Snatch (2-2-2-2-2)

60, 65, 70, 75, 80%

SKILL: Metcon (No Measure)

5 Rounds:

4 Strict pull-ups

4 Chest to bar pull-ups

4 Bar muscle-ups
Rest as needed between sets. The aim is to complete the set unbroken

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