041016

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10 Hip extensions

5 Strict pull-ups

10 Cossack squats

15s Ring support or 30s plank hold

Fitness & Performance

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP

3 Power cleans 70/50kg

5 Pull-ups

10 Push-ups

15 Air squats

-Rest 4 minutes-

8 Minute AMRAP

3 Power cleans 70/50kg

5 Pull-ups

10 Push-ups

15 Air squats
Performance RX+: 85/55kg power cleans.

Start the second AMRAP where you finished the first.

Extra Credit

SKILL: Metcon (No Measure)

4 Rounds

20m Handstand walk

30 GHD sit-ups

7 Bar muscle-ups
Rest as needed between rounds

COND: Metcon (Distance)

9 Rounds

Row 1:40

Rest 0:20

Rest 2 mins after round 5
This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20r…9”.

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