Saturday 230917

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Jog 200m

-Then-

10 Barbell back squats

100m Row

10 Barbell press

10 Cossack squats

10 Barbell hang power cleans

5 Strict pull-ups or 10 ring rows

Fitness & Performance

Metcon (Time)

For time:

Row 1000m

30 Ring dips

30 Sumo deadlift high pulls, 35/25kg

30 Handstand push-ups

30 Power snatches, 35/25kg

30 Burpees

30 Pull-ups

30 Thrusters, 35/25kg

Extra Credit

STR: Snatch Grip Deadlift (5RM)

Build to a 5 rep max snatch grip deadlift

SKILL: 30 Bar muscle-ups (Time)

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