141016

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10 Dislocates

30s Samson stretch each side

100m Jog

3 Broad jumps

Fitness

FIT: Metcon (Time)

5 Rounds for time

50 Double unders

25 Kettlebell swings 24/16kg

Rest exactly 60s between rounds
To click ‘RX+’, complete all rounds of all movements unbroken (restart if you must, but do not go over the time cap in the pursuit of doing so).

Performance

PERF: Metcon (Time)

4 Rounds for time:

5 Muscle-ups

10 Power cleans 80/50kg

25 Wall balls

PERF: Power Clean (2)

12 minutes to build to a 2RM power clean

Extra Credit

STR: Metcon (3 Rounds for reps)

3 Rounds

Max time deadball bear hug hold 65/45kg

10 Dumbbell power snatch each arm (alternating), 32.5/25kg
Score each second in the hold as 1 rep.

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