Saturday 070718

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

400m Run/Row/Ride

3 Rounds

3 Syncro Burpees

6 Syncro Mountain Climbers (each side)

9 Partner Thrusters

Fitness & Performance

Metcon (Time)

For Time:

1 Mile Run

100 Thrusters 42.5kg/30kg

1 Mile Run
Scale distance of the run and volume of thrusters down if needed.

Jerry (Time)

For Time:

1-Mile Run

2k Row

1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here

Extra Credit

COND: Metcon (Time)

5 Rounds

5 Rounds

30 seconds Assault Bike, holding a challenging RPM (approx 60-75RPM)

10 Pull-ups

5 Power Cleans at 50% of 1RM

Weightlifting

Snatch (60%x3, 65%x3, 70%x4(sets)x3 )

Clean and Jerk (60%x3, 65%x3, 70%x4(sets)x2)

Snatch Pull (75%x4, 80%x3(sets)x3)

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