Thursday 130717

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds:

30s Assault bike (steady pace)

10m Spiderman walking lunge

10 Cossack squats (5 each side)

5 Strict pull-ups

20 Double unders

Fitness & Performance

Warm-up (No Measure)

After drilling movements and building to your workout weight, complete the following:

5 Minute EMOM:

5 Thrusters

5 Pull-ups at your workout option

Metcon (Time)

30-20-10

Thrusters 42.5/30kg

Chest to bar pull-ups

Extra Credit

STR: Sumo Deadlift (7RM)

Build to a 7RM sumo deadlift across 4 sets

SKILL: 50 Ring Rows (feet elevated) (Time)

50 Ring rows for time. Elevate your feet so they are the height of the rings (bottom of the rings).

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