Thursday 070618

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

100m Run/Row/Ride

10 Scap Retractions

5 Knee Raises

10 Squats

5 Strict Pull-ups

Fitness & Performance

Metcon (AMRAP – Rounds and Reps)

AMRAP 20mins

15/10 Cal Assault Bike

15 Push-ups

15 Ring Rows

15 GHD Sit-ups
Treat the Assault Bike as a sprint.

Extra Credit

STR: Metcon (Time)

For Time:

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

Bench Press at BW
Sets must be unbroken

SKILL: Metcon (No Measure)

Accumulate 3 minutes of a L-sit Hold

Weightlifting

WL: Snatch (3-3-3 (60-70-80%))

1rm re-test Saturday

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