Saturday 211017

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Assault bike 30s

15 Scap retractions

10 Barbell front squats

Jog 400m

Fitness & Performance

Willy (Time)

Three rounds for time of:

Run 800 meters

5 Front Squats, 225#

Run 200 meters

11 Chest to bar pull-ups

Run 400 meters

12 Kettlebell swings, 2 pood
In honor of U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, Texas, died on May 11, 2012
To learn more about Willy click here
Front squat 100/70kg

Kettlebell swing 32/24kg

Front squat to be taken from the floor.

Extra Credit

SKILL: Metcon (No Measure)

10 Rounds:

10 Ring rows with feet elevated on box

10 Back extensions (slow and controlled, not hip extensions)

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