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CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds of:

10 Good mornings

Run High knees 50m

Run High heels 50m

3 Stone Deadlifts

Fitness & Performance

Romanian deadlift (7-7-7)

Metcon (Time)

X = # of team members

X *4 Prowler runs

X *20 Stone ground to shoulder 52.5kg/35kg (alternate in sets of 5)
Prowler weight is set, use 2 people if needed, total reps still need to be met.

Scale Stones to 4 x Kettlebell Swings or 3 x power clean.

Extra Credit

Skill: Clean complex (1-1-1-1-1)

Hang Power Clean + Hang Squat Clean + Squat Clean

STR: Back Squat (3-3-3-3-3-3-3)

EMOM 7

Start heavy and finish heavier

COND: CrossFit Beep Test (AMRAP – Rounds and Reps)

EMOM for as long as possible:

7 Thruster 35/25kg

7 Pull Ups

7 Burpees
When you can’t complete 7’s scale to 5’s or 3’s. Finish at 15mins

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