280716

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

Row 200m

15 Hollow rocks

5 Strict pull-ups

3 Broad jumps

Fitness & Performance

Metcon (Time)

4 Rounds for time

Run 600m

20 Burpee box jumps 24/20″

Extra Credit

STR: Glute-Ham Raises (10-10-10)

COND: Metcon (2 Rounds for reps)

3 Rounds for reps:

Max effort strict + kipping deficit HSPU 6″
Start strict, one rep before you fail switch to kipping. If you cannot do 10 strict HSPU without a deficit, don’t add the deficit.

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