130916

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

Spiderman hip opener

5 Barbell front squats

5 Barbell press

100m Jog

Fitness

Metcon (Time)

3 Rounds

Run 400m

21 Deadlifts 40/30kg

then

4 Rounds

Run 300m

15 Front squats 40/30kg

then

5 Rounds

Run 200m

9 Thrusters 40/30kg

Performance

Metcon (Time)

3 Rounds

Run 400m

21 Deadlifts 50/35kg

then

4 Rounds

Run 300m

15 Front squats 50/35kg

then

5 Rounds

Run 200m

9 Thrusters 50/35kg

Extra Credit

SKILL: Metcon (No Measure)

4 Rounds

30 GHD sit-ups

60s Deadball hold 65/45kg

(Bear hug style)

COND: Metcon (4 Rounds for time)

4x 500m Row

Rest 2 minutes between efforts

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