041116

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Hip Extension

10 PVC Overhead Squats

10 Sit ups

100m Jog

Fitness

FIT: Shoulder Press (8 – 8 – 8)

FIT: Metcon (AMRAP – Reps)

AMRAP 12mins

Ascending Ladder of:

2 Air Squats

2 Toes to bar

4 Air Squats

4 Toes to bar

6 Air Squats

6 Toes to bar

Etc…

Performance

PERF: Snatch (2-2-2-2-2)

15 mins to build to a heavy double

PERF: Metcon (Time)

Row 1000m, directly into:

21-15-9

Overhead Squats 60/40

Russian KB Swing 32/24

Extra Credit

STR: Back Squat (20 Rep Max)

SKILL: Metcon (No Measure)

EMOM x 12

Odd – 5 Muscle ups

Even – 5 Deficit HSPU
You choose Deficit

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