191216

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10 Iron Cross Rotations

10 Squats

100m Row/Run

Fitness

Metcon (No Measure)

5 Supersets

8 MedBall Twist Throws (each side)

8 MedBall Jump Squats

8 Plyometric Push ups

FIT: Metcon (Time)

For Time:

30 Box Jumps (24/20”)

30 Pull-ups

30 KB Swings (1.5/1 pood)

30 Front Squats (95/65#)

30 T2B

30 Push Press (95/65#)

30 Deadlifts (95/65#)

30 Wallballs (20/14#)

30 Burpees

30 Double Unders

Performance

PERF: Pause Overhead Squat (5 sets of 2)

5 second pause. Grab a partner to count for you

PERF: Metcon (Time)

For Time:

30 Box Jumps (30/24″)

30 C2B Pull-ups

30 KB Swings (2/1.5 Pood)

30 GHD Sit-up

30 Sand Bag Thrusters 25/15kg

30 2 for 1 Wallballs (20/14#)

30 Facing Burpees over SandBag

30 Triple-unders

Extra Credit

SKILL: Power Snatch (3 sets of 2 at 65%)

STR: Snatch Pull (3 sets of 3 at 75%)

COND: Metcon (Calories)

Tabata Assault Bike

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