221016

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10 Hip extensions

10 Medicine ball front squats

10 Cossack squats

5 Inch worms

Jog 100m

Fitness

Metcon (Time)

6 Rounds for time

Row 20/16 calories

15 Wall balls

50 Double unders

Performance

Olympic Lifting Total (Total Weight)

20 Minutes to build to a 1RM snatch, then 20 minutes to build to a 1RM clean and jerk.

Extra Credit

COND: Metcon (No Measure)

EMOMx18

Min 1: 20/16 Calorie Row

Min 2: 15 Wall Balls

Min 3: 50 Double-unders

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