Wednesday 110718

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

20 Banded Good Mornings

10 Air Squats

10 Banded Good Mornings

10 Air Squats

5 Banded Good Mornings

10 Air Squats
At some point throughout the Warm-up, hit a 100m Row Sprint

Fitness & Performance

Metcon (Time)

For Time:

25 Pull-ups

15 Deadlifts 145kg/90kg

1 Mile Run

15 Deadlifts 145kg/90kg

25 Pull-ups

Extra Credit

SKILL: Metcon (AMRAP – Rounds)

AMRAP 15mins

20 Shoulder Taps

20m Bear Crawl

20 Gymnastic Kips

10 Cal Ski Erg Sprint

COND: 2k Row (Time)

Max Effort 2k Row

Weightlifting

Weightlifting

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