030516

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

20 Calf pumps

10m Cocky walk

50m High knee skips

50m Jog

Metcon

Metcon (6 Rounds for time)

Run 1000m

Rest 3 mins

Row 1000m

Rest 3 mins

Run 800m

Rest 2 mins

Row 800m

Rest 2 mins

Run 600m

Rest 1 min

Row 600m

Extra Credit

Snatch (5)

Build to a 5RM snatch in 15mins

Bench Press (3x Max)

3x max bench press at bodyweight. Scale to 10-10-10

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