290816

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds for quality:

5 Strict pull-ups

10 Hand release push-ups

15 Air squats

Run 100m

Fitness

Metcon (Time)

5 Rounds for time:

12 Deadlifts 50/35kg

9 Hang power cleans

6 Shoulder to overhead

Run 400m

Performance

Clean (1)

Build to a 1RM Clean with a 2s pause 1″ off the floor

Metcon (Time)

5 Rounds for time:

10 Push press 60/40kg

10 Front rack lunges

10 Deadlifts

Extra Credit

STR: Back Squat (6-6-6-6)

Hold weight across

SKILL: Metcon (Weight)

A: 4×10 Glute ham raise

B: 3×8 Back rack bulgarian split squat

C: 2×20 Banded good mornings

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