Friday 061017

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Row or bike 90s

-Then-

2 Rounds

10 PVC dislocates

15s Handstand hold

10 Air squats

5 Hanging knee raises

Fitness & Performance

Metcon (Time)

7 Rounds for time:

15 Push press 35/25kg

20 Lunge steps

25 Abmat sit-ups

Extra Credit

STR: Sumo Deadlift (3-3-3)

Warm up adequately, then pull 3 heavy sets and log the max weight lifted.

SKILL: Muscle-ups (3x Max)

COND: Metcon (Time)

3 Rounds for time:

Row 50 calories

150 Double unders

20 Burpees

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