Friday 071218

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Barbell Good Mornings

10 Back Squats

5 Press

100m Jog

-then-

50 Russian KB Swings

Fitness & Performance

Deadlift (Build up to a heavy set of 3 reps)

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Extra Credit

STR: Overhead Squat (3-3-3-3-3)

COND: Metcon (AMRAP – Rounds)

EMOM x 10

Odd – 21/18 Cal Bike

Even – 15 Burpees

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