Wednesday 280617

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

5 Push-ups

10 Cossack squats

15 Russian swings

50 Skips

Fitness & Performance

Sumo Deadlift (3-3-3-3-3)

Perform a 5 minute EMOM of 3 reps, building towards a heavy weight. Then, rest at least 2 minutes between sets.

21-15-9 Burpee, Kettlebell swing (Time)

21-15-9

Burpees

Kettlebell swings 32/24kg

Extra Credit

STR: Snatch Pull (3-3-3)

Use 75% of your 1RM snatch

SKILL: Metcon (Weight)

4 Rounds:

10 Dumbbell rows

20 Weighted hip extensions

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