Wednesday 281118

Announcements

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CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 KB Deadlifts

10m Single Arm Farmers Carry

5 Back Squats

5 Lunges (each side)

150m Bike

Fitness & Performance

Metcon (Weight)

6 Sets

10 Back Squats

10 Strict Pull-ups

20 Kettlebell Swings (unbroken) 32kg/24kg
After set 3 and 6, perform a 30s Max Calorie Effort on the Echo Bikes.

Extra Credit

STR: Clean Complex (Use 10 sets to slowly build to a heavy complex)

1 Power Clean + 1 Hang Squat Clean

COND: Metcon (Time)

3 Rounds

15 Chest to Bar Pull-ups

15 Toes to Bar

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