081016

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

100m Jog

5 Strict pull-ups

10 Barbell hang power cleans

10 Front rack barbell lunges

Fitness

FIT: Metcon (Time)

30 Pull-ups

Run 400 metres

15 Power cleans 60/40kg

Run 800 metres

15 Power cleans

Run 400 metres

30 Pull-ups

Performance

PERF: Metcon (Time)

5 Rope climbs

Run 400 metres

15 Power snatches 60/40kg

Run 800 metres

15 Power snatches

Run 400 metres

5 Rope climbs

Extra Credit

STR: Back Squat (5-1-5-1-5-1)

Percentages for each set respectively: 79%, 84%, 79%, 87%, 79%, 90%

SKILL: Metcon (No Measure)

Complete as a superset:

5-4-3-2-1

Strict ring pull-ups

5-4-3-2-1

Strict ring dips
Pause 3 seconds at the top and bottom of each movement.

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