261016

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

Jog 300m

10m Spiderman lunge

10 Kettlebell Russian swings (light-ish)

Fitness

FIT: Metcon (Time)

For time:

Row 800m

100 Wall balls

50 Toes to bar

50 Wall balls

25 Toes to bar

Run 800m

Performance

PERF: Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP

2 Strict muscle-ups

Run 400m

10 Strict handstand push-ups
Add a kip as necessary. Scale muscle-ups to 5 strict pull-ups + 5 strict dips

Extra Credit

STR: Front Squat (3-1-3-1-3-1)

Triple at 82%

Single at 88%

Triple at 82%

Single at 90%

Triple at 82%

Singe at 93%

COND: Metcon (No Measure)

EMOMx12:

Odd: 12 Toes to bar

Even: 12 Thrusters 40/30kg

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