131022 Tuesday

Main – CrossFit

Warm-up (No Measure)

AMRAC in 8 minutes with 5-10:
Axle Thruster,
Hip Extension (1s pause, hold # as able)
Barbell Row,
Mobility.

Strength/Skill Development

A1. : Deadlift (TnG x 8 x 4 sets. Rest 20s. )

A2. : Axle Shoulder Press (@ 21X1; 7-10 x 3. Rest 2 minutes. )

Partner WOD

A : Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 minutes with 1 person working at a time:
200m Row
15 Axle Thrusters (Today’s best press x 10 NTE 90/70lbs)

Rest 2 minutes.

B. : Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 minutes with 1 person working at a time:
200m Row
10 Slammers

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