Wednesday 301019

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10/8 Cals Bike/Row/Ski

5 Single Dumbbell High Pulls

5 Strict Single Dumbbell Press

5m Bear Crawl Forward and Back

Class

Metcon (Weight)

3 x 10 Minute Working Sets

1) Heavy Prowler Push

2) Heavy Dumbbell Power Snatch

3) Sandbag Clean

Weightlifting

WL: Back Squat (1 Rep Max)

Aerobic Conditioning

MC: Amanda (Time)

3 Rounds for time of 9-7-5 reps of:

Ring Muscle-ups

Snatch, 135#/95#
Go fast, RMU should be close to unbroken and Snatch should be easy.

Scale RMU to:

7-5-3 or 5-3-1

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