Friday 120118

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

10 Scap retractions

10 Iron cross belly down

-Then-

2 Rounds

5 Pull-ups

5 Push-ups

5 Squats with vertical rotation (5x squat, rotate left, rotate right, stand)

Fitness & Performance

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Compare to Sept 20th, 2017

Metcon (AMRAP – Reps)

5 Minute AMRAP:

Farmer’s carry, you select the weight.
Grab anything heavy and walk it the leng of the gym. To record your score, multiply (weight of one hand)x(distance traveled), e.g. 32kg each hand for 200m = 32×200 = 6400 scored.

Compare to Sept 20th, 2017

Extra Credit

STR: Bench Press (5RM)

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