CrossFit CrossAxed – CrossFit


Warm-up (No Measure)

3 Rounds

10 Hip extensions

5 Strict handstand push-ups or push-ups

5 Toes to bar or hanging knee raise

100m Run


Metcon (AMRAP – Rounds and Reps)

25min AMRAP

15cal Row

15 Burpees

15 Wall balls 9/6kg, 10/9′


Metcon (Time)

For time:

5 Clean and jerk 70/45kg

5 Clean and jerk 80/50kg

5 Clean and jerk 85/55kg

5 Clean and jerk 90/60kg

-Rest 5 mins-

3 Clean and jerk 85/55kg

3 Clean and jerk 90/60kg

3 Clean and jerk 95/65kg

3 Clean and jerk 100/70kg

Extra Credit

STR: Metcon (Weight)

Build to a max:

1 Hang snatch pull + hang squat snatch

SKILL: Metcon (No Measure)

7 Rounds:

1 Strict muscle-up + 1 ring dip + 3 kipping muscle-ups
Rest as needed between rounds.

COND: Metcon (No Measure)


EMOM 30mins

Odd: 15 calorie row

Even: 15 burpees
Scale to 12 or 10 reps per round if necessary.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: