Thursday 290617

CrossFit CrossAxed – CrossFit


Warm-up (No Measure)

Row 400m

Partner accumulates max GHD superman hold


5 Dumbbell snatches each arm

5 Dumbbell hang squat cleans each arm

5 Dumbbell thrusters each arm

10 Hanging knee raises

Fitness & Performance

Metcon (Time)

5 Rounds for time:

5 Overhead squats 60/40kg

10 Toes to bar

15 Dumbbell hang squat cleans 22.5/15kg

20 Double unders

Extra Credit

STR: Clean and Jerk (1)

Build to a 1RM hang clean + 2 split jerks

COND: Row 7k (Time)

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