280616

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

100m Row

10m Cocky walk

5 Push-ups

3 Broad jumps

Fitness & Performance

Metcon (No Measure)

10 minute cap

Max L-sit hold

Max GHD Superman hold
Accumulate as much time in an L-sit and GHD superman hold as possible, within 10 minutes. Alternate movements until the cap is reached.

Metcon (5 Rounds for reps)

5 Rounds

Each round is 4 min long

200m Run buy-in

Max burpees in time remaining

Rest 60s between rounds
Rx+: Max burpee muscle-ups in time remaining.

Extra Credit

STR: Snatch (3-3-3-3-3)

SKILL: Snatch Balance (3-3-3)

Use as a warm-up for the snatch. Focus on aggressively snapping the hip open before driving under quickly.

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