Tuesday 300118

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Row 400m

10 Hip extensions

5 Strict pull-ups

10 Heavy Russian kettlebell swings

Fitness & Performance

A: Barbell Complex (1-1-1-1-1-1-1)

7 sets of the following complex: 1 squat clean + 3 front squats

B: Strict Handstand Push-up (4x Max)

Rest 1:00 after each set

Extra Credit

COND: Metcon (Time)

3 Rounds for time:

Run 800m

20 Toes to bar

Crossfit Development Squad

SQUAD: Warm-up (No Measure)

5 Rounds

25m Jog

25m Jog backwards

10 Squats

SQUAD: Metcon (Time)

In Partners

3 Rounds

Accumulate 800m Running

20 Hang Power Cleans

30 Sit-ups
At the 20min mark everyone build to a heavy 3 deadlift as individuals

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