Thursday 100119

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Iron Cross Rotations

10 DB Push Press (each side)

10 Knee Raises

10m Bear Crawl

5 Broad Jumps

Fitness & Performance

Floor Press (10-8-6-4-2)

Metcon (Time)

For Time:

30 DB Snatch

30 GHD Sit-ups

15 DB Snatch

15 Toes to Bar

15 DB Snatch

15 GHD Sit-ups

30 DB Snatch

30 Toes to Bar

DB Weight – 22.5kg/15kg

Extra Credit

STR: Push Jerk (3-3-3)

SKILL: Metcon (No Measure)

Practice running on the Assault Runner for 10 minutes

COND: Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here

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