130616

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

Row 100m

10 Contralateral deadbugs

10 Barbell press

5 Russian kettlebell swings

Fitness

Metcon (Time)

4 Rounds for time

Run 400m

10 Clean and jerk 40/30kg

Performance

Metcon (Time)

For time

Run 800m

30 Clean and jerk 60/40kg

Run 800m

Extra Credit

Skill: Power snatch + hang power snatch + squat snatch (1-1-1-1-1)

STR: Back Squat (2-2-2-2-2-2-2)

Fast, but heavy.

COND: Metcon (Distance)

Row 60s, rest 60s

Row 45s, rest 45s

Row 30s, rest 30s

Row 15s, rest 15s

Row 15s, rest 15s

Row 30s, rest 30s

Row 45s, rest 45s

Row 60s, rest 60s

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