190916

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

30s Deadbug

100m Run

30s Samson stretch each side

15 Barbell front squats

100m Run

10 GHD sit-ups

Fitness

Metcon (Time)

3 Rounds for time:

15 Deadlifts 92.5/65kg

25 Wall balls

15 Toes to bar

25 Box jumps 24/20″

Performance

Back Squat (3)

Build to a 3RM Squat in 15 minutes.

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
Strict Pull-ups

Extra Credit

STR: Clean and Jerk (3-3-3-3-3)

Use 80%, regrip and reset each rep.

SKILL: Metcon (3 Rounds for weight)

3 Rounds

8 Front rack step-ups (8 left then 8 right)

8-12 Glute ham raise

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