Friday 040518

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

With a PVC pipe

3 Rounds

10 Dislocates

10 Around the worlds (5 each side)

10 Overhead squats

10 Good-mornings

Fitness & Performance

Power Snatch + Snatch (1-1-1-1-1)

5 Heavy Sets

Metcon (Time)

For time:

500m Row

400m Run

Extra Credit

Shoulder press

Build to a heavy 3

Weightlifting

WL: Power Snatch (3-3-3)

1 x 3 @ 60 ,70 & 80%

WL: Front Squat (4-3-3)

1 x 4 @ 60%, 1 x 3 @ 70 & 80%

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