231116

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Calf Stretch / Sampson Stretch

into

2 Rounds

10 PVC Overhead Squats

10 Step-ups

5 Push ups

5 Broad Jumps

Fitness

– If you rowed yesterday, hit Nancy.

– If you ran yesterday, hit Rowing Nancy

FIT: Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

FIT: Rowing Nancy (Time)

5 Rounds for time of:

400m Row

15 Overhead Squats, 95# / 65#

Performance

PERF: Front Squat (1 Rep Max)

*10mins to establish

PERF: Metcon (Time)

For Time:

21 Overhead Squats

21 Burpee Pull-ups

15 Overhead Squats

15 Burpee Chest to bar Pull-ups

9 Overhead Squats

9 Burpee Bar Muscle ups
Weight – 52.5kg / 35kg

Extra Credit

STR: Clean Pull

4 sets of 3 at 80%

SKILL: Clean and Jerk

2 at 60%

2 at 65%

3 sets of 2 at 70%

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