Thursday 250719

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds

10 Iron Cross Rotations

10 Deadlifts

10 Jump Squats

-then-

Pigeon Stretch

Class

Donny (Time)

21-15-9-9-15-21

Deadlift, 225#

Burpee
In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011
To learn more about Donny click here

Weightlifting

WL: Split Jerk (3-3-3 at 75%)

WL: Push Press (4-4-4-4 at 84%)

WL: Jump Squat (3 at 90%, 3 at 95%, 3 at 100%)

Aerobic Conditioning

AC: Metcon (Time)

2 Rounds

50 Cal Ski

50 Cal Row

Rest 2mins

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