Thursday 060717

CrossFit CrossAxed – CrossFit


Warm-up (No Measure)

Row 400m


3 Rounds

5 Strict pull-ups

10 Push-ups

15 Air squats


5 Barbell press

5 Front squats

5 Push press

5 Back squats

5 Good mornings

Fitness & Performance

Push Press (5-5-5-5-5-5-5)

Split Jerk (1-1-1-1-1-1-1)

Select either push press or split jerk.

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP:

5 Strict pull-ups

15 Russian kettlebell swings 32/24kg

Extra Credit

COND: Metcon (AMRAP – Reps)

20 Rounds:

15s Assault bike hard

45s Assault bike slow
Score total calories accumulated across the 20 minutes

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