CrossFit CrossAxed – CrossFit


Warm-up (No Measure)

2 Rounds:

10 Arm rotations each direction

5 Strict pull-ups

5 Strict handstand push-ups or push-ups

10 Medicine ball front squats

5 Toes to bar


Metcon (AMRAP – Rounds and Reps)

20min AMRAP

20 Thrusters 40/30kg

20 Pull-ups

20 Wall balls 9/6kg

200m Run


Metcon (5 Rounds for weight)

5 Rounds for load, completed as a giant set:

5 Front squats

5 Weighted pull-ups

5 Bench press
Giant sets are not for time, however move purposefully between exercises: you may rest at the end of each round, but not between exercises.

Score each round by adding up the weight used for each movement.

Extra Credit

COND: Metcon (10 Rounds for time)

10x 300m Row

Rest 60s between efforts.
On rower display: Menu > new workout > intervals > enter 300m distance, 60s rest > complete for 10.

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