Wednesday 090118

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

5 Rounds

5 KB Press each side

5 KB Windmills each side

5 Wall Balls

50m Jog

Fitness

FIT: Metcon (Time)

5 Rounds

15 Wall Balls 20#/14#

10 Pull-ups

5 Push Jerks 60kg/40kg

Performance

PERF: Metcon (Time)

For Time:

75 Wall Balls 20#/14#

50 Chest to Bar Pull-ups

25 Handstand Push-ups

Fitness & Performance

1000m Row (Time)

Max Effort 1000m Row

Extra Credit

SKILL: Metcon (No Measure)

5 Rounds

10 Scap Retractions (slow and controlled)

5 Ring Dips

COND: Metcon (5 Rounds for reps)

5 Rounds

1:30 AMRAP

300m Row

Max Burpees

Rest 1:30
Score is burpees

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