Friday 150917

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

15 Hip extensions

10 Walking lunges

5 Burpees

100m Farmer’s carry (one KB overhead, one by hip)

Fitness & Performance

Metcon (Time)

3 Rounds for time:

Row 500m

30 GHD Sit-ups

25 Bar facing burpees

Extra Credit

SKILL: Metcon (AMRAP – Reps)

Every 30s for as long as possible (or 30 reps):

1 Strict muscle-up

COND: Metcon (Time)

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

Deadball over shoulder 45kg (or 30kg sandbag)

Assault bike, calories

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