Thursday 270717

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

50 Single skips

20 Calf pumps

5 Pull-ups

10 Push-ups

15 Squats

50 Double unders

20 Calf pumps

5 Chest to bar pull-ups

10 Clapping push-ups

15 Jumping squats

Fitness & Performance

Metcon (AMRAP – Reps)

Three rounds for calories:

Station 1: Run 400m

Station 2: Row max cals

Station 3: Assault bike max cals

Station 4: Rest
In teams of four, have one person run while the other three fill the remaining stations.

When the person on the run comes back in, rotate in order. Complete three rounds of each station, with your score as the total calories rowed and cycled. Record the time taken for all three rounds in the comments.

Extra Credit

STR: Front Squat (5-5-5)

5RM front squat, then 2×5 @ 90%

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