Saturday 090917

CrossFit CrossAxed – CrossFit


Warm-up (No Measure)

Row 400m


2 Rounds:

10 Spiderman lunges + elbow drop

10 Russian kettlebell swings

20 Calf pumps

Fitness & Performance

Metcon (Time)

3 Rounds for time:

Run 800m

80m Double front rack kettlebell carry 32/24kg each hand

40 Air squats
If there aren’t enough kettlebells, grab anything heavy and awkward (dumbbells, sandbags, deadballs, etc.) and carry it to the roller door and back.

Extra Credit

STR: Barbell Complex (1-1-1-1-1-1-1-1-1-1)

EMOM 10 Minutes: 1 Power snatch + 1 Hang power snatch + 1 Hang squat snatch.

Build up to 75% of your power snatch weight from Tuesday and then start your first set.

STR: Farmer’s Carry (30)

Heaviest weight walk for 30m.

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