Friday 190118

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

Jog 100m

5 Strict pull-ups

30m Farmer carry

10 Barbell push press

Fitness & Performance

Horton (Time)

9 rounds for time with a partner of:

9 bar muscle-ups

11 clean and jerks, 155 lb.

50-yard buddy carry

Share the work with your partner however you choose with only one person working at a time. If you can’t find a partner, perform 5 reps of each exercise per round and find a heavy sandbag to carry.
U.S. Army Spc. Christopher D. Horton, of Collinsville, Oklahoma, died Sept. 9, 2011, in Zurmat District, Afghanistan, of wounds sustained when enemy forces attacked his unit with small-arms fire. The 26-year-old was assigned to 1st Battalion, 279 Infantry Regiment, 45th Infantry Brigade Combat Team, Oklahoma National Guard. Horton is survived by his wife, Jane; parents David and Cherie; brother, Nicholas; sister, Tenley; and many other friends and family.
To learn more about Horton click here
Solo option available: use a heavy sandbag/deadball, or a pair of kettlebells in the front rack.

Extra Credit

Metcon (Weight)

5 Rounds, not for time:

10 GHD sit-ups

10 Barbell good mornings, moderate weight

Crossfit Development Squad

TEEN: Warm-up (No Measure)

Complete 3 Roudns

Partner 1 – Row 150m

Partner 2 – 10 Squats + 5 Inch Worms

TEEN: Metcon (AMRAP – Reps)

3 Sets of:

:45s Max Ring Rows

:45s Max Sit-ups

:45s Max Jumping Lunges

Rest approx 90s
Short 10 second transition between movements.

TEEN: Metcon (Time)

2 Rounds for Time:

200m Run

100m Farmers Carry

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