060116

CrossFit CrossAxed – CrossFit

Warm-up

(No Measure)

Row 200m

-then-

3 Rounds

10 PVC dislocates

10 Behind the neck press

10 Overhead squats

Weightlifting

Overhead Squat (3-3-3-3)

Metcon

Baseline (Time)

500m Row, 40 Air Squats, 30 Sit Ups, 20 Push Ups, and 10 Pull Ups.

Extra Credit

Weighted Pull-ups (5)

Build to a 5RM weighted pull-up, then complete 2 sets of max strict pull-ups without weight.

Push Jerk (5)

Barbell extras: build to a 5RM Push Jerk

Split Jerk (3)

Barbell extras: build to a 3RM Split Jerk

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