180816

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Row 400m

-Then-

Each side:

Hip distractions x10

Thoracic rotatins x10

2 Rounds

10 Step-ups

10 Muscle clean with barbell

20 Skips

Fitness & Performance

Metcon (AMRAP – Reps)

4 Rounds, 60s each station:

Box jumps 24/20″

Power clean 50/35kg

Hip extensions

Double unders

-rest-

Extra Credit

SKILL: Hang Snatch (14×1)

Hang snatch from below the knee:

Every 30s for 7 minutes, perform 1 rep. Go light enough to ensure no misses.

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