061216

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

30s Med Ball Deadlifts

30s Med Ball Hang Squat Cleans

30s Overhead Med Ball Hold

into..

2 Rounds

10 Ring Rows

10 Hip Extensions

100m Row/Run

Fitness

FIT: Metcon (Time)

For Time:

20 Cal Row

20 Unbroken Power Cleans

15 Cal Row

15 Unbroken Power Cleans

10 Cal Row

10 Unbroken Power Cleans

100m Run

15 Unbroken Power Cleans

150m Run

20 Unbroken Power Cleans

200m Run

Performance

PERF: Metcon (Time)

For Time:

20 Cal Row

9 Power Cleans 100/65

15 Cal Row

7 Power Cleans 100/65

10 Cal Row

5 Power Cleans 100/65

100m Run

7 Power Cleans 100/65

150m Run

9 Power Cleans 100/65

200m Run

Extra Credit

SKILL: Metcon (No Measure)

3 sets of 50 Unbroken GHD Sit-ups
Scale number of reps as needed

COND: Metcon (No Measure)

EMOM x 20:

Odd: 18/15 Calorie Row

Even: 6 Kipping Deficit HSPU – you choose the deficit

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