180716

CrossFit CrossAxed – CrossFit

Warm-up

WU Snatch BMU (No Measure)

3 rounds of;

10m Duck walk

10 Dislocates

10 OH Squats

10 Ring Rows/pull ups

10 Push ups/ring dips

Then Barbell WU as group

Fitness

Metcon (Time)

20-15-10-5-10-15-20

Burpee Box Jump

Power Snatch 40/30kg

Performance

Metcon (Time)

21 Power Snatch 50/35kg

15 Muscle Ups

15 Power Snatch 50/35kg

12 Muslce Ups

9 Power Snatch 50/35kg

9Muscle Ups
Scale MU to Bar MU, Burpee pull ups or Pull ups and ring dips

Extra Credit

COND: 5k Row (Time)

Max Effort 5k Row

STR: Paused Front Squat (3-3-3-3-3)

SKILL: Handstand Shoulder touches

Get into a handstand then touch shoulder with same side hand. Practice holds if unable to lift hand off ground

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