190716

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

5 Squats

10s Samson strecth each side

Row 200m

5 Push Ups

10 Dislocates

10 OH Squats

Fitness

Front Squat (10 x 3)

EMOM 10

3 Front Squats

Performance

Overhead Squat (10 x 3)

EMOM 10

Fitness & Performance

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Extra Credit

SKILL: Drop Snatch (3-3-3-3-3)

STR: Snatch (EMOM 10 x 2)

2 reps every minute, no misses

COND: Metcon (4 Rounds for time)

Run

600m

res 1 minute

Run 200m

Rest 4 minutes

Repeat for 4 rounds

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