Tuesday 231018

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

5 Rounds

5 Press

10s Overhead Hold

5 Air Squats

10s Squat Hold

100m Run/Row

Fitness & Performance

Shoulder Press (5-5-3-3-2-2-1-1)

Metcon (Time)

Teams of 2

10 Rounds (each)

20/15 Cal Row Sprint

*20min Cap

Extra Credit

STR: Metcon (Weight)

5 Sets:

5 Weighted Pull-ups

5 Weighted Dips

COND: Metcon (5 Rounds for time)

Rowing

5x300m Sprints

Rest 1 minute between efforts

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