Thursday 210618

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Scap Retractions

10 Hollow Rocks

10 Bar Taps

5 Kips with pause

30 Skips

Fitness & Performance

Metcon (No Measure)

Pull-up Skill Work

For 12 minutes

4 Strict Pull-ups

6 Kipping Pull-ups

8 Butterfly Pull-ups

Fitness

FIT: Metcon (Time)

30-20-10

DB Snatch 22.5kg/15kg

400m Run

Performance

PERF: Metcon (Time)

For Time:

12 Snatch

200m Run

10 Snatch

400m Run

8 Snatch

600m Run

Weight – 60kg/40kg

Extra Credit

STR: Squat Clean (5 Heavy Singles)

*not maxing out, hold about 90% of your 1RM

SKILL: Metcon (Time)

5 Rounds

Max L-sit Hold

60s Dead ball Bear Hug Hold
Try not to rest between movements.

Log total time spent in L-sit

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