Friday 120419

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

100m Row

10 Push Press

10 Scap Retractions

100m Jog

Workout

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Metcon (Weight)

EMOM x 8

4 Heavy Dumbbell Snatches
Optional: 16 Hollow Rocks

Extra Credit

STR: Back Squat (4×5 at 70%)

COND: Metcon (AMRAP – Rounds)

AMRAP 8mins

18 Pistols

9 Strict Pull-ups

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