Tuesday 090517

CrossFit CrossAxed – CrossFit


Warm-up (No Measure)

Run 400m


5 Rounds, with a deliberate pace (but not for time)

10 Russian kettlebell swings

10 Scap retractions

Fitness & Performance

FIT: Metcon (Time)

3 Round for time:

75 Kettlebell swings 24/16kg

50 Burpees

25 Dumbbell clean and jerk 15/10kg
The intent of this workout is to be finished in 18-20 minutes.

Extra Credit

STR: Push Jerk (4-4-4)

Build to a 4RM, then 2×4 @ 90%.

SKILL: Metcon (Time)

100 Hollow rocks for time. Every break, perform 10 back extensions (not hip extensions).

COND: 800m Row (Time)

Max Effort 800m Row
3x 800m row, rest 2 minutes between each effort.

Score your fastest time.

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