Friday 040817

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds

150m Row

10 Barbell back squats

10 Strict pull-ups

Fitness

FIT: Metcon (Time)

5 Rounds for time:

10 Sumo deadlift high pull 40/30kg

10 GHD Sit-ups

20 Back squats

Performance

Hang Power Clean (1-1-1-1-1)

In a 20-minute window, start with an empty bar and perform 5 reps. Add a plate each side and do another 5. Add a plate each side again for 3. Repeat for 3. Then, start your first set of 1, building to a new 1RM.

PERF: Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Extra Credit

SKILL: Metcon (Time)

21-15-9

Pistols each leg

25m Prowler push each round, 2.5x bodyweight.

COND: Metcon (Time)

10x250m Row

Rest 1:1

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