Thursday 150617

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

10 Ring rows

5 Scap retractions

10 Dumbbell press

5 Dumbbell front squats

100m Row

Fitness

FIT: Metcon (Time)

5 Rounds for time:

10 Power cleans 60/40kg

10 Bar facing burpees

50 Double unders
Compare scores to February 7, 2017.

Performance

PERF: Metcon (8 Rounds for reps)

Max unbroken reps at each station:

– Strict press 60/40kg

– L-pull-ups

– Strict press 50/35kg

– Strict pull-ups

– Strict press 40/30kg

– Chest to bar pull-ups

– Strict press 35/25kg

– Pull-ups

*Rest at least 2 minutes between movements*
Warm up quickly, and have one attempt at each weight/movement. Ensure you rest long enough between movements. Score reps for each movement separately in the order they are written.

Extra Credit

COND: 1000m Row (Time)

Max Effort 1000m Row
5 Rounds:

Row 1000m

Rest 1:1

Score your fastest row, write the four other times in comments.

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