311016

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

30s Side pillar each side

10m Cocky walk

5 Ankle poppers each leg

5 Strict pull-ups

100m Jog

Fitness

FIT: Metcon (Time)

3 Rounds for time

Run 400m

12 Burpees

15 Pull-ups

21 Box jumps 24/20″

Performance

PERF: Metcon (Time)

3 Rounds for time

Run 400m

12 Muscle-ups

21 Burpee box jump overs 24/20″
Today you must touch the top of the box each rep. (2 feet)

Extra Credit

STR: Snatch (3-3-3-3-3)

Set 1: 60%

Set 2: 70%

Sets 3-5: 75%

All reps are drop from the top.

STR: Snatch (3-3-3-3-3)

Sets 1-3: 90% of 1RM snatch

Sets 4-5: 95% of 1RM snatch

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