Wednesday 200917

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

10 Scap retractions

10 Iron cross, belly down

-Then-

2 Rounds:

5 Pull-ups

5 Push-ups

5 Air squat + vertical rotation

Fitness & Performance

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Metcon (AMRAP – Reps)

5 Minute AMRAP:

Farmer’s carry, you select the weight.
Grab anything heavy and walk it the leng of the gym. To record your score, multiply (weight of one hand)x(distance traveled), e.g. 32kg each hand for 200m = 32×200 = 6400 scored.

Extra Credit

SKILL: Metcon (Time)

50-35-20

Weighted hip extension 20/15kg

90-60-45 seconds

Deadball hold, 65/45kg

COND: 5x 400m Row (5 Rounds for time)

5x400m Row
Rest 3 minutes after each effort

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