020816

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 PVC dislocates

10 Hang muscle clean to strict press with barbell

5 Hanging knee raise

10m High knees into 30m jog (start line to edge of rubber, then jog to finish)

Fitness

Metcon (Time)

42-30-18

Hang power clean 40/30kg

Push press

Sit-ups

Performance

Deadlift (5)

Hold a 30s deadbug at the start of your first three warm-up sets

Metcon (Time)

21-15-9

Hang power clean 60/40kg

Shoulder to overhead

GHD Sit-up

Run 400m

Extra Credit

COND: Metcon (Time)

Row 500m moderate (70%)

Row 500m sprint

Row 250m moderate (70%)

Row 250m sprint

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