Saturday 270517

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10 PVC dislocates

10 Scap push-ups

5 Ring rows

3 Strict pull-ups

Fitness & Performance

RJ (Time)

5 Rounds for time of:

800m Run

5 Rope Climbs, 15′

50 Push-ups
In honor of Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, died on Wednesday, March 24, 2010
To learn more about RJ click here
Complete as a pair with one person working at a time.

Alternate rope climbs one at a time. Scale to 5 strict pull-ups per rope climb, scale further to banded pull-ups or 10 ring rows.

If you like you may complete this as an individual if you have done ‘Murph’ as RX’d before, otherwise hit it as a partnership.

Extra Credit

STR: Back Squat (4)

Build to a 4RM back squat

COND: Metcon (Time)

Assault bike:

150 Calories for time

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