141216

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

5 Inch Worms

5m Bear Crawl

15m High Knees

15m Bum Kicks

3 Broad Jumps

Fitness

FIT: Metcon (Time)

For Time:

1500m Row

150 Double Unders

1600m Run

150 Double Unders

Performance

PERF: Front Squat (5 Rep Max)

15mins to hit

PERF: Metcon (Time)

3 Rounds

50 Double Unders

50m Sprint

2 Legless Rope Climbs

50m Sprint

Extra Credit

STR: Clean Pull (4 sets of 3 at 95%)

SKILL: 3 Cleans + 1 Jerk

1 set at 60%

1 set at 65%

1 set at 70%

1 set at 75%

2 sets at 80%

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