Friday 280717

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

10 Cossack squats

10 Calories assault bike

5 Strict pull-ups

5 Strict handstand push-ups or DB press

Fitness

FIT: Metcon (Time)

21-15-9

Front squat 60/40kg

Toes to bar

Performance

PERF: Clean and Jerk (1-1-1-1-1-1-1)

*Squat clean + jerk (any style)

If you did not do the extras on Monday, build to a 1RM for the day, only counting working sets at or above 85% of your previous max.

If you did the extras on Monday, aim to hold 90% of your 1RM for all sets.

Extra Credit

COND: Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
If you’ve completed 15 rounds of Nate before, do it strict.

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