Tuesday 010817

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

Jog 200m

10 Inch worms

10 Hanging knee raises

Fitness

Metcon (Time)

For time:

21-18-15-12-9-6-3

Shoulder to overhead 40/30kg

14-12-10-8-6-4-2

Assault bike calories

50 Double unders after each round
RX+ is 21-18-15-12-9-6-3 cals on assault bike

Performance

Push Press (1)

Build to a 1RM push press in 20 minutes

Metcon (Time)

5 Rounds for time:

10 Strict handstand push-ups

20 GHD sit-ups
15 Minute cap

Extra Credit

SKILL: Metcon (Weight)

10 Rounds

50m Double overhead kettlebell walk

Rest 30s between rounds

COND: Metcon (Time)

50 Deadball over the shoulder

Every 10 reps, carry the deadball to the roller door and back

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