CrossFit CrossAxed – CrossFit


Warm-up (No Measure)

3 Rounds

30s Sampson Stretch

10 Step Ups

5 Hang Power Cleans


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


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%

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: