Friday 100519

CrossFit CrossAxed – CrossFit


Warm-up (No Measure)

3 Rounds

5 Inch Worms

10 Overhead Squats (1st Round PVC)

200m Run/Row/Bike


Metcon (No Measure)

3-5 Sets

30-60s Superman Hold

30-60s Overhead Squat Hold

Metcon (AMRAP – Rounds)

AMRAP 15mins

21 Thrusters 20kg/15kg

15 GHD Sit-ups

Extra Credit

SKILL: Metcon (Weight)

3 Rounds (each side)

50m Single Arm Farmers Carry

50m Single Arm OH Carry
Use same weight for both movement

COND: Metcon (2 Rounds for time)

1 Mile Run

Rest 3mins

1 Mile Run

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