Tuesday 160419

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

5 Press

5 Front Squat

5 Windmills

100m Jog

Workout

Thruster (5-4-3-2-1)

Metcon (Time)

50-35-20

Wall Ball 20#/14#

10-8-6

Bar Muscle-up

Extra Credit

SKILL: Metcon (Distance)

10 minutes of Rowing
*each minute go up a damper setting and hold same pace

COND: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Use Assault Runner if you can please

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