171216

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

Junk Yard Dog Warm-up

5 Laps Jumping over partner (each direction)

10 Lateral Partner Burpees (partner

holds bridge)

200m Jog

Fitness & Performance

Metcon (Time)

4 Rounds of:

15 Front Squats 52.5kg / 35kg

30 Wall Balls 9kg / 6kg

15 GHD Sit-ups

30 Double Unders

15 Push Press 52.5kg / 35kg

30m OH Walking Lunge 20/15kg plate
30min Cap

Extra Credit

STR: Metcon (Weight)

5 rounds, NOT for time.  Use the heaviest dumbbells possible

5 DB DeadLifts

5 DB Hang Power Cleans

5 DB Front Squats

5 DB Shoulder to Overhead

2 mins rest after each round

COND: Metcon (AMRAP – Rounds)

6 rounds of:

Min 1:  12 Slam Balls

Min 2:  15/12 Cal Bike

Min 3:  18 Bar Facing Burpees

Min 4:  20 GHDSU

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