Friday 080917

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

10 Scap retractions

5 Strict pull-ups

10 Barbell press

5 GHD sit-up (or abmat sit-ups)

Fitness & Performance

Metcon (Time)

15-12-9

Push press 50/35kg

Chest to bar pull-ups

Burpee lateral over bar

Toes to bar

Extra Credit

STR: Hang Power Clean (3-3-3-3-3)

Build to a 3RM across 5 sets, log year heaviest triple and write the weights lifted in comments.

SKILL: Metcon (Time)

21-15-9

Deadball bear hug squats

GHD Sit-ups

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