Friday 300617

CrossFit CrossAxed – CrossFit


Warm-up (No Measure)

5 Rounds:

12s Tuck hold

5 Cat-cow stretch


3 Rounds:

3 Tuck-ups

5 Kettlebell windmills

Fitness & Performance

Barbell Complex (1-1-1-1-1-1-1)

EMOM 7 minutes

Pick a light-moderate weight, heavier than what you will use for the workout but not a max:

1 Power clean

1 Hang Power clean

1 Push jerk

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#


COOL: Metcon (No Measure)

4 Rounds:

12 Seated Russian twists (light-moderate weight)

10 Standing hip circle

Extra Credit

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