03

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

30s Sampson Stretch

10 Med Ball Squats

10 Ring Rows

100m Row

Fitness & Performance

Metcon (AMRAP – Reps)

AMRAP 25mins

25 Wallballs 20# / 14#

200m Run

25 KB Swings 32kg / 24kg

200m Run

5 Rope Climbs/25 Pull-ups

200m Run
Optional – Grab a mate and partner up, split reps between you but run together

Extra Credit

STR: Metcon (Time)

20 Thrusters 60kg / 42.5kg

Rest 3 mins

15 Thrusters 85kg / 60kg

Rest 3 mins

10 Thrusters 92.5kg / 65kg

SKILL: Metcon (No Measure)

45 GHD Sit-ups

30 Strict Toe to Bar

15 Strict L-sit Pull-ups

COND: Metcon (Time)

3 Rounds

42 Cal Row

30 Cal Assault Bike

21 Slam Balls

15 Burpee Box Jumps Overs 24″ / 20″

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