Saturday 160917

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Row 400m

2 Rounds:

10 Barbell good mornings

5 Strict pull-ups

30m High knee run

30m Jog back in

Fitness & Performance

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run

Extra Credit

COND: Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

20m Prowler push, 120/90kg

10 Box jumps 24/20″

1 Legless rope climb

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