Thursday 250517

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

20 Calf pumps

10 Jumping spiderman lunges (keep your hands on the ground and switch feet quickly)

5 Dumbbell front squats

Fitness & Performance

Helton (Time)

3 Rounds for time of:

800m Run

30 Dumbbell Squat Cleans, 50#

30 Burpees
In honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, was killed September 8th, 2009
To learn more about Helton click here
Dumbbell weight: 22.5/15kg

Extra Credit

STR: Front Squat (2)

Build to a 2 rep max front squat.

SKILL: Metcon (AMRAP – Reps)

5 Minute AMRAP:

Strict muscle-ups

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