251016

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10 PVC Dislocates

10 PVC Overhead squats

100m Jog

5 Hang power snatch with empty barbell

Fitness & Performance

Metcon (Time)

For time:

15-12-9

Power snatch

Burpees

-Rest 2 mins-

15-12-9

Power snatch

Bar facing burpees

-Rest 2 mins-

15-12-9

Power snatch

Burpee box jumps
Fitness use 40/30kg

Performance use 50/35kg

Extra Credit

SKILL: Metcon (No Measure)

A. Accumulate 2 mins in L-Sit

B. 4×15 Weighted Hip Extensions

C. 50 GHDSU

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