Tuesday 290518

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Dynamic Forward Folds

10 Barbell Good Mornings

5 Back Squats

10s Sprint on Assault Bike

100m Jog

Fitness & Performance

Three Headed Monster (AMRAP – Reps)

Amrap 20mins

“1 Mile Run Buy In”

10-9-8-7-6-5-4-3-2-1

Deadlift 110kg/70kg

Strict Pull-up
The 1 mile run does not count as a rep.

Extra Credit

STR: Metcon (Time)

For Time:

1-2-3-4-5-6-7-8-9-10

Bench Press BW
Sets must be performed unbroken for the set to count

COND: Metcon (3 Rounds for time)

3 Max Efforts

21 Cal Ski Erg

Rest as needed

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