170616

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

200m Run

10 Air squats

10 Hollow rocks

Fitness

Metcon (No Measure)

7 Rounds

Minute 1: 15/12cals

Minute 2: 45s plank

Minute 3: 30 Double unders
Rest remaining time in the minute

Performance

Metcon (Time)

50-40-30-20-10

Wall balls

10-8-6-4-2

Squat snatch 70/45kg

Extra Credit

STR: Sumo Deadlift (3)

Take no more than 15mins to find.

COND: NFL Half Gasser Test (AMRAP – Rounds)

16 Rounds

Shuttle run 48m out, 48m back.

Only a foot touch is required at each line.

Rest 45s between each effort.
Start 2 rubber squares forward of the line in the gym to cover 48m instead of 50m.

Aim to complete each effort within 16-20s. Record the number of successful rounds in the score section.

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