Saturday 200118

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

Row 200m

10 Dumbbell snatches total

5 Single arm dumbbell presses each arm

10 Hip extensions

Fitness & Performance

Metcon (Time)

10 Rounds with a partner, alternating rounds:

10 Deadlifts 100/70kg

10 Power snatches 35/25kg

10 Handstand push-ups

10 Power snatches
Finish a whole round before swapping. Complete 5 rounds each

Extra Credit

SKILL: Metcon (Distance)

Accumulate max distance of handstand walk in 10 minutes

COND: Metcon (Weight)

10x 50m Sled drag

Rest 1 minute between efforts
Alternate between walking forward with the rope around your hips, and walking forward bent to hold the rope behind your knees. The drag behind knees should work your hamstrings like nothing else.

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