191016

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Trunk rotations

Leg swings

Samson stretch

Jog 200m

-then-

2 Rounds

15m High knees for reps

5 Broad jumps

6 Bounds

Fitness

FIT: Metcon (AMRAP – Rounds and Reps)

5 Rounds

3 Minute AMRAP

4 Hang power cleans 60/40kg

8 Jumping lunges

12 Double unders

Rest 60 seconds between each AMRAP
Restart each AMRAP where you finished the last.

Performance

Hang Clean (3)

3RM Hang squat clean

PERF: Metcon (Time)

100-75-50

Double unders

21-15-9

Hang power cleans 60/40kg

Bar facing burpees

Extra Credit

STR: Metcon (AMRAP – Reps)

3 Rounds

Max reps ring rows with feet elevated on 20″ box

SKILL: Metcon (Time)

4 Rounds

20 Metres handstand walk

20 Pistols, alternating legs

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