160916

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10 Dislocates

10 Scap retractions

10 Squat + twist and vertical reach (5 each side)

5 Push-ups

Fitness & Performance

Metcon (Time)

21-15-9

Overhead Squat 50/35kg

Handstand push-up

400m Sandbag run 20/15kg

Extra Credit

STR: Front Squat (3-3-3-3-3-3-3-3)

80% Across

STR: Power Clean (3-3-3-3-3)

75% Across, regrip each rep

SKILL: Muscle-ups (5x Max)

Rest as needed between efforts.

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