060916

Announcements

8 Week Challenge starts on September 10th! Register now to get involved.

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10 Arm rotations in each direction

100m Jog

5 Jump squats

3 Broad jumps

10 GHD sit-ups or abmat sit-ups

Fitness

Metcon (3 Rounds for reps)

6 min AMRAP

10 Power cleans 40/30kg

10 Bar facing burpees

-Then rest 3 mins-

5 min AMRAP

15 Power cleans 50/35kg

15 Bar facing burpees

-Then rest 3 mins-

4 min AMRAP

30 Power cleans 60/40kg

30 Bar facing burpees

Performance

Metcon (3 Rounds for time)

With a running clock:

At 0:00

5 Rounds for time

10 Power snatches 42.5/30kg

10 Bar facing burpees

At 10:00

3 Rounds for time

15 Power snatches 52.5/35kg

15 Bar facing burpees

At 20:00

For time

30 Power snatches 62.5/40kg

30 Bar facing burpees
Log times for each workout in scores

Extra Credit

SKILL: Metcon (Time)

75 GHD Sit-ups for time

COND: Metcon (4 Rounds for time)

4x 600m run

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