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
Like this:
Like Loading...
Related
Leave a Comment
Posted on May 26, 2017 by robnoy
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
Share this:
Like this:
Related
Category: WOD