130516

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Banded monster walk steps each direction (forward, backward, left, right)

5 Step-ups each leg

3 Broad jumps

Metcon

Metcon (AMRAP – Reps)

5 Rounds, 60s each station

Power clean 60/40kg

Row for calories

Box jump over 24/20″ (may touch or clear the box on each jump)

Rest

Extra Credit

Metcon (No Measure)

EMOM 10 mins

30m Prowler shuttle (add 50kg total to the sled)

Split Jerk (3-3-3)

Complete first if you are doing both components of extra credit

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