210616

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Spiderman lunge with pause to open hip

30s Deadbug

10 Back squats empty barbell

Fitness

Back Squat (8-8-8)

Performance

Back Squat (2-2-2-2)

Fitness & Performance

Black and Blue (Time)

5 Rounds for time

10 Power cleans 60/40kg

10 Burpees

Extra Credit

STR: Bent Over Row (5-5-5)

SKILL: Metcon (No Measure)

10min EMOM

1 Rope climb
Quality over speed

COND: 5x 400m Run (5 Rounds for time)

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