060816

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

100m Jog

10 Kettlebell deadlifts

10 Step-ups

10 Hip extensions

Fitness & Performance

Metcon (AMRAP – Rounds and Reps)

In partners:

20min AMRAP

Run 400m together

Complete 50 Kettlebell swings 24/16kg, dividing reps as required

Complete 50 Box jumps 24/20″, dividing reps as required

Extra Credit

STR: Overhead Squat (3-3-3-3-3)

SKILL: Power Clean (1)

Build to a heavy single power clean with a 5s pause at the knee

COND: Metcon (5 Rounds for time)

EMOM 10mins

200m Sprint
Scale distance to 150m if required. If possible, complete at a running track (Balmoral high school is across the road from the gym).

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