Friday 050118

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Row 400m

-then-

10 PVC dislocates

Lead by trainer, with a barbel in a clean grip:

5 Deadlifts

5 Hang to high pull

5 Hang muscle clean

5 Front squats

5 Hang power cleans

5 Hang squat cleans

Fitness & Performance

Metcon (Weight)

For time:

Run 800m

30 Power cleans (select the weight)

Run 800m
Record your time in the comments.

Select a weight that is heavy enough to require you hit it in singles, but light enough to allow a quick regrip before pulling the next rep.

Extra Credit

SKILL: Metcon (AMRAP – Reps)

5 Rounds:

7 Deadball or sandbag bear hug squats

Max L-sit hold
The total number of seconds in the L-sit is your score.

Record the weight of the sandbag/deadball in comments.

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