Tuesday 090118

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

Jog 100m

5 Single arm dumbbell front squats each arm

10 Scap retractions

5 Wall balls

10 Ring rows

Fitness & Performance

Metcon (Time)

5 Rounds for time:

1 Rope climb

12 Toes to bar

1 Rope climb

12 Dumbbell squat cleans 22.5/15kg
Scale each rope climb to 5 strict pull-ups, and run 100m after each set of pull-ups.

If you are performing rope climbs, start at the beginning of the running track rather than out at the ropes.

Extra Credit

STR: Hang Power Clean (3RM)

Take at least 5 sets to find a 3RM.

COND: Metcon (No Measure)

Row 5000m for recovery
Hit a pace that is around 80% effort. This should be relatively steady, and take longer than your last 5000m row.

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