Wednesday 310517

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Row 400m

5 Strict tempo pull-ups (3s hold at the top, slow lower down. Break them up if you have to)

Row 300m

10 Dumbbell split squats each leg (light dumbbells)

Row 200m

5 Strict handstand push-ups (or dumbbell press)

Row 100m

Accumulate 50 hollow rocks in as few sets as possible

Fitness & Performance

Daniel (Time)

For Time:

50 Pull-ups

400 meter run

21 Thruster, 95#

800 meter run

21 Thruster, 95#

400 meter run

50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here

Extra Credit

STR: Bench Press (5-5-5)

SKILL: Metcon (Time)

For time:

21-15-9

Strict handstand push-ups

Rest 2 minutes between each set

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