Wednesday 300817

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Jog 400m

15 Turkish get-ups each side

Fitness & Performance

L-Sit (10 x Max)

Score as 1 rep per second held.

Pull-ups (3x Max)

After your first, third, and fifth L-sit efforts, complete as many unbroken strict pull-ups as you can.

Metcon (Time)

21-15-9

Assault bike calories

Row calories

Extra Credit

STR: Front Squat (3-3-3-3)

COND: Metcon (Time)

30 Deadball over the shoulder

Every 5 reps, carry the deadball 50 metres (must be held in a bearhug).

Time finishes after your fifth carry.

STR: Metcon (Weight)

Hypertrophy

5 Rounds:

20 Wide grip kneeling clapping push-ups

20 Dumbbell rows each side

15 Dumbbell hammer curls

15 Strict bar dips
The wide grip kneeling clapping push-ups are much harder than you probably think, and I challenge you to get all 4 sets unbroken.

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