Saturday 110519

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds

100m Jog

10 Push Press

50 Single Skips

Workout

Metcon (Time)

1000m Run

-then-

7 Rounds

12 Deadlifts 80kg/55kg

12 Handstand Push-ups

24 Drag Rope Double Unders
Handstand Push-up Scaling:

– 1 abmat

– DB Push Press

– Barbell Push Press

– Push-up

Extra Credit

STR: Back Squat (4×5 at 75%, 3×3 at 80%)

SKILL: Metcon (No Measure)

5 Sets

20 Hollow Rocks

30s Bar Hang

6 Week Challenge Workout

Braswell (AMRAP – Rounds and Reps)

AMRAP in 40 minutes

12 Burpees

9 Hang Power Cleans (95/65 lb)

18 Wall Ball Shots (20/14 lb)

200 meter Sandbag Run (60/40 lb)

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