300916

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Junkyard dog warm-up

Fitness & Performance

Metcon (AMRAP – Rounds and Reps)

18 Minute AMRAP

30 Clean and jerk 40/30kg

30 Box jump overs 24/20″

30 Calorie row

30 Toes to bar

Extra Credit

STR: Metcon (Weight)

5 Rounds, not for time:

50m Deadball bear-hug carry 65/45kg

100m One-arm dumbbell overhead carry (switch hands at 50m)
Please be careful when switching the dumbbell, do not drop them as they can break.

SKILL: Metcon (Time)

4 Rounds

15m Handstand walk

1 Pegboard ascent

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