Wednesday 031018

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

5 Rounds

10 Banded Good-Mornings

10 jumping Lunges

10 Iron Cross Rotations

100m Row

Fitness & Performance

5 Supersets:

5 Sumo Deadlifts

10 Dips

Metcon (Time)

For Time:

21-15-9

Pull-up

Deadlift 102.5kg/70kg

Extra Credit

STR: Push Press (3 Rep Max)

COND: Metcon (Time)

5 Rounds

100m Sprint

12 KB Swings 32kg/24kg
*This is a max all out effort

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