210716

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Work through 1 rep of all movements

Fitness & Performance

Metcon (Time)

Partner WOD

4 rounds of

200m sand bag run relay

then;

3 rounds of

30 Deadlifts 60/40kg

30 push press 40/30kg

then;

2 rounds of;

40 Box Jumps 24/20

40 Sandbag Lunges

40 Plate Snatches

Then

5 rope climbs (scale to 10 strict pull ups, partner can spot as required)

5 x 100m OH Plate carry

5 x 5m front rack lung 60kg relay

50 cal row

Extra Credit

COND: Metcon (Distance)

3 rounds

Row 45s rest 45s x 4

Rest 3 mins between rounds

SKILL: Box Jumps (1RM for height)

STR: Turkish Get Up (3-3-3-3-3)

Complete 3 reps each side per round, rest as required

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