Tuesday 160118

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

20 Calf pumps

10 Cossack squats

10 Wall balls

5 Push-ups

Jog 100m

Fitness & Performance

Helton (Time)

3 Rounds for time of:

800m Run

30 Dumbbell Squat Cleans, 50#

30 Burpees
In honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, was killed September 8th, 2009
To learn more about Helton click here

Extra Credit

Metcon (No Measure)

At approx 75% effort:

3 Rounds

20cal Row

20cal Assault bike

20cal Ski

Crossfit Development Squad

TEEN: Warm-up (No Measure)

3 Rounds

10 Cossack Squats

10m Bear Crawl

5 Inch Worms

TEEN: Deadlift

7 Sets of 3 reps

TEEN: Metcon (Time)

3 Rounds

12 Single Arm Kettle bell Swings

200m Run

Rest 30s

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