Friday 270418

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

5 Rounds

5 Front Squats

5 Press

5 Thrusters

10 Scap Retractions

5 Ring Rows

100m Jog

Fitness & Performance

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Extra Credit

STR: EMOM X 5 (3-3-3-3-3)

Push Jerk @ 70% of 1RM

SKILL: Metcon (Distance)

15 Minutes of handstand walk practice

Weightlifting

L: Tall Snatch

3-3-3 no misses

WL: Overhead Squat (4 @ 60% – 3 @ 65% – 3 @ 70%)

WL: Snatch Pull (4 @ 80% – 3 @ 85% – 3 @ 90%)

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