CrossFit CrossAxed – CrossFit


Warm-up (No Measure)

3 Rounds

10 Arm rotations each direction

10 PVC dislocates

5 PVC overhead squats

20s Samson stretch each side


Snatch (5-5-4-4-3-3-2-2-1-1)

Build to a 1RM through the rep scheme. Avoid spending too long on the initial 8 sets- rather than building to a max, simply add weight to every set. Record loads lifted in notes

Metcon (AMRAP – Reps)

1min AMRAP


Extra Credit

Metcon (Time)

For time:

100 Double unders

10 Overhead squats 60/40kg

5 Muscle-ups

80 Double unders

8 Overhead squats

4 Muscle-ups

60 Double unders

6 Overhead squats

3 Muscle-ups

40 Double unders

4 Overhead squats

2 Muscle-ups

20 Double unders

2 Overhead Squats

1 Muscle-up

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