CrossFit CrossAxed – CrossFit


Warm-up (No Measure)

2 Rounds

10m Cocky walk

30m High knees

30m Heel kicks

10 Leg swings

30s Spiderman lunge hold into stretch (each side)


Metcon (Time)

4 Rounds for time

500m Row

400m Run

30 GHD Sit-ups


Metcon (Time)

For time:

30 Power cleans 100/60kg

30 Burpees over bar

30 Cal row
To warm-up, build to a heavy single in the power clean and use 80-90% for the workout.

Extra Credit

STR: Snatch (1)

SKILL: Metcon (No Measure)

EMOM 10mins:

10 Handstand push-ups
Complete as many strict as possible

Metcon (4 Rounds for time)

4 Rounds, each for time:

30cal Assault bike sprint.

Rest 60s between efforts.

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