Friday 160617

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

10 Banded good mornings

20 Calf pumps

10 Jumping alternating spiderman lunges

5 Medicine ball front squats

Fitness & Performance

Warm-up (No Measure)

Three warm-up sets:

5 Deadlifts at workout weight

5 Wall balls

100m Jog (steady pace)

Metcon (Time)

5 Rounds for time:

10 Deadlifts 102.5/70kg

20 Wall balls 9/6kg

Extra Credit

STR: Bench Press (5-5-5-5-5)

SKILL: Metcon (No Measure)

10 Rounds:

2 Strict muscle-ups

2 Skin the cat

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