Friday 090617

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

10 Scap retractions

10 Kettlebell windmills (light) (5L/5R)

10 Spiderman lunges

10 GHD Sit-ups

Fitness

FIT: Metcon (Time)

For time:

Row 1000m

100m Walking lunge

50 Push-ups

100m Walking lunge

400m Farmer’s carry 16/12kg each hand

Performance

PERF: Metcon (Time)

For time:

10 Rope climbs

100m Walking lunge

50 Bar dips

100m Walking lunge

10 Muscle-ups
Reduce reps on the rope climbs, and scale muscle-ups to bar muscle-ups or 10 strict pull-ups

Extra Credit

STR: Hang Clean (3)

Build to a 3RM in at least 5 sets.

SKILL: Metcon (Time)

For time:

30 Wall walks

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