040816

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

10m Cocky walk

5 Barbell back squats

5 Push-ups

100m Jog

Fitness

Metcon (Time)

5 Rounds for time

50 Double unders

15 Front squats 40/30kg

15 Burpees

50 Double unders

-Rest 2 minute between rounds-
Score is total time, including rest.

Performance

Metcon (Time)

5 Rounds for time

50 Double unders

15 Power cleans 50/35kg

15 Burpees

50 Double unders

-Rest 2 minute between rounds-
Score is total time, including rest.

Extra Credit

STR: Farmer’s Carry (5x 30m)

Build to a max load 30m farmer’s carry

COND: Metcon (Calories)

Assault bike:

10 Rounds

Minute 1: 45s hard, 15s steady

Minute 2: 30s hard, 30s steady

Minute 3: 15s hard, 45s steady
‘Steady’ pace is less that 50%

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