Friday 081217

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

30s Thoracic opener on foam roller

10 Belly down iron cross to stretch chest out

-Then-

3 Rounds

5 Barbell press

20s Straight arm pull-up bar hang

5 Barbell front squats

Fitness & Performance

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

Extra Credit

STR: Farmer’s Carry (10m)

Heaviest farmer’s carry for 10m

COND: Metcon (Time)

5 Rounds:

25cal Row

2 Pegboard ascents

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