Friday 080618

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

5 Front Squats

5 Push Press

5 Thruster

100m Jog
Use a barbell for 2nd and 3rd round

Fitness & Performance

3 Rep Max Thruster (Weight)

From racks

Metcon (Time)

21-18-15-12

Unbroken Thruster 42.5kg/30kg

Calorie Row
You have 12mins to complete the 4 Rounds.

If you break on a set of thrusters you must start that round again.

The row is designed to be a sprint. You will lose the intent if you cruise the row.

Extra Credit

STR: Superset

3 Sets:

15 Deadlifts

60s Hip Extension Hold

SKILL: Metcon (No Measure)

4 Rounds

10m Handstand walk

10m Double KB Overhead Lunge
Sub Handstand walk for a 30s Hold

COND: Metcon (Time)

For Time:

6000m Row

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