300716

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

10m Spiderman walking lunge

-into-

3 Rounds

5 Scap retractions

10 Ab-mat sit-ups

30m High knees (Go for reps not distance: get at least 16,000 knee lifts in the 30m), jog back steady

Fitness

Metcon (3 Rounds for time)

3 Rounds for time

22 Toes to bar

22 Clean and jerk 40/30kg

200m Run

-Rest 60s between rounds-

Performance

Metcon (Time)

For time

22 Toes to bar

22 Clean and jerk 40/30kg

200m Sprint

-Rest 1 minute, then-

5 Mins to find a 1RM Clean
Log time here, and log 1RM clean weight below.

Clean (1)

Extra Credit

STR: Weighted Pull-ups (1)

COND: Metcon (Distance)

Swim, bike or run: do a combination of all three if possible. Cover as much distance as possible in 60 mins.

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