090816

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

10 Step-ups

10 Hanging knee raise

10 Kettlebell deadlifts

10 Barbell strict press

10 Medicine ball front squats

10 Push-ups

Fitness & Performance

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

Extra Credit

STR: Snatch (2-2-2-2-2-2-2-2-2-2)

EMOM 10 mins: 2 Snatches. No misses.

SKILL: Pegboard Practice

Spend 20 minutes practising climbing or holds

COND: Metcon (Time)

5 Rounds

Run 200m

15 Unbroken thrusters 30/20kg

9 Bar facing burpees
Scale thruster weight as required.

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