CrossFit CrossAxed – CrossFit


Warm-up (No Measure)

3 Rounds

Row 200m

10 Hip extensions

15s Handstand hold or 10 Handstand push-ups


Metcon (Time)


Deadlift 40/30kg


Double under


Clean and Jerk (2-2-2-2-2-2-2-2-2-2)

10min EMOM. Build each set, with a 2RM the goal

Metcon (4 Rounds for reps)

4 Rounds

AMRAP 3:1min Work:Rest

5 Clean and jerk 70% of 2RM

7 Toes to bar
Rest 2 mins between EMOM and metcon

Extra Credit

STR: Push Jerk (3-3-3)

SKILL: Metcon (5 Rounds for distance)

Plyometric Skill:

5 Rounds

5 Box Jumps, no rebounding

3 Consecutive broad jumps
Use 75% of your 1RM box jump height, or a height that is challenging but manageable for 5 reps.

Record total distance for each set of broad jumps.

Rest as needed between each set.

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