150716

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Row 400m

Then 2 rounds of;

3 Push Ups

6 Hang Power Cleans (Barbell)

9 Push Press (Barbell)

12 Squats (barbell front squats for performance)

Fitness

Metcon (AMRAP – Reps)

17 minute AMRAP

40 Burpees

30 Push jerk 20/15kg

30 Burpees

30 Push jerk 30/20kg

20 Burpees

30 Push jerk 40/30kg

10 Burpees

ME (max effort) Push Jerk 50/40kg in time remaining

Performance

Front Squat (1rm)

2011 Regionals event 2 (Time)

Row 2km

50 one legged squats

30 Hang power cleans 100/60kg

17 minute time cap
Add incomplete reps as second to your score eg 10 hang power cleans complete at time cap would equal a score of 17:20

Extra Credit

STR: Push Press (3)

COND: L-Sit (Accumulate 3 minutes)

complete as many sets as required but the less the better

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