071116

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Hip Opener Stretch

then

2 rounds

5 barbell front squats

5 barbell push press

5 barbell thrusters

200m row

Fitness

FIT: Metcon (Time)

5 Rounds for Time

15 Cal Row

10 Thrusters 40/30kg

Performance

PERF: Metcon (Time)

10 Rounds for Time

7 Sumo Deadlift High Pulls

7 Front Squats

7 Push Jerks

Barbell weight – 42.5/30kg

Extra Credit

STR: Back Squat

4 @ 60%

4 @ 70%

4 @ 75%

2 x 4 @ 80%

SKILL: Snatch

1 set of 4 @ 60%

1 set of 4 @ 65%

1 set of 4 @ 70%

2 sets of 4 @ 75%

COND: 30 Muscle-Ups (Time)

30 muscle-ups for time

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