211116

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

30s Sampson Stretch

10 Step Ups

5 Hang Power Cleans

Fitness

FIT: Metcon (AMRAP – Reps)

5 min AMRAP

Burpee box jump over 24/20”

-rest 5-

4 min AMRAP

Farmers Carry 24/16kg

-rest 4-

3 min AMRAP

power cleans: pick the weight

-rest 3-

2 min AMRAP

wall balls 20/14#

-rest 2-

1 min max pull-ups

Performance

PERF: Back Squat

Build to a heavy triple

PERF: Metcon (Time)

For Time

50 Burpee Box Jump Overs 24/20”

400m Run

30 Power Cleans 60/40kg

20 Shoulder to Overhead 60/40

10 Bar Muscle ups

Extra Credit

STR: Snatch Pull

4 sets of 3 at 80%

SKILL: Snatch

2 at 60%

2 at 65%

3 sets of 2 at 70%

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