Friday 050719

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Scap Retractions

10 Dumbbell Press

10 Walking Lunges

100m Jog

Class

Strict Pull-up (3 x Max Reps)

Metcon (Time)

For Time:

60m Overhead DB Lunge 22.5kg/15kg

50 DB Step-ups 22.5kg/15kg

50 Handstand Push-ups

60m Handstand Walk

Aerobic Conditioning

AC: Metcon (Time)

3 Rounds

400m Run

40m Bear Crawl

Weightlifting

Clean and Jerk (2-2-2)

70% of 1rm

Clean Pull (3-3-3)

90% of clean

Back Squat (3-3-3-3-3)

75% of 1rm

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