011116

CrossFit CrossAxed – CrossFit

Warm-up

Fitness & Performance

Warm-up (No Measure)

Run 300m at a light pace

-then-

2 Rounds

10 Barbell good mornings at clean grip

10 Barbell back squats at clean grip

10 Behind the neck press at snatch grip

10 Barbell overhead squats

10 Cossack squats

Metcon (5 Rounds for time)

5 Rounds, each for time:

Row 250 metres

12 Deadlifts 70/50kg

9 Hang power cleans

6 Push jerks

Rest 90-120 seconds

Extra Credit

COND: 1000m Row (Time)

Max Effort 1000m Row
4x 1000 metre row, rest 3 minutes between each effort.

Record your slowest effort.

SKILL: Metcon (Time)

3 Rounds for time:

30 GHD Sit-ups

20/10 Deadball slams 40lbs

10 Deadball over the shoulder 65/45kg

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