101216

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

400m Jog

10m Cocky Walk

5 Broad Jumps

10 Sit-ups

15 Squat Jumps

10 Sit-ups

5 Broad Jumps

10m Cocky Walk

Fitness & Performance

Metcon (Time)

“Flying V”

In Partners

500m Row (total)

25 T2B (each)

600m Run (together)

15 Front Squat (155/105#) (each)

500m Row (total)

10 Rope Climbs (total)

600m Run (together)

15 Front Squat (155/105#) (each)

500m Row (total)

25 T2B (each)
Rx+ Option – Toes to bar and Front Squats are done together Synchronised and as prescribed

Extra Credit

COND: Metcon (Time)

5 Rounds for Time:

5 Bench Press 92.5kg

5 Power Cleans 92.5kg

COND: Metcon (Time)

3 Rounds for Time:

100 Double Unders

10 Dead Ball over shoulder 65kg / 45kg

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