CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

5 Rounds:

3 Strict pull-ups

30 Skips or double unders

5 Push-ups

Fitness & Performance

Sisson (AMRAP – Rounds)

Complete as many rounds as possible in 20 minutes of:

15-ft rope climb, 1 ascent

5 burpees

200-meter run

If you have a 20# vest or body armor, wear it.
U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.
To learn more about Sisson click here
If rain spoils the rope climbs, scale to 7 strict pull-ups alternating between double overhand, double underhand, and rope pull-ups.

Extra Credit

SKILL: Hip-back extension (3x max)

COND: Metcon (Time)

3 Rounds:

Row 500m

Bike 800m