231216

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

150m Row

15 Banded Good Mornings

15 Hip Extensions

5 Inch Worms

Fitness

FIT: “The Night before Christmas” (Time)

For Time:

1000m Run

75 Thrusters 20kg / 15kg

50 Sit-ups

75 Wall Balls 20# / 14#

1000m Run
RX+ sub run for 100 Cals Assault Bike

Performance

PERF: Deadlift (1 Rep Max)

Keeping technically sound

PERF: Metcon (Time)

5 Rounds for Time:

20 Wall Balls 20# / 14#

10 Deadlifts 100kg / 70kg

Extra Credit

SKILL: Snatch

2 at 60%

2 at 65%

2 at 70%

2 at 75%

2 at 75%

SKILL: Clean and Jerk

2 at 60%

2 at 65%

2 at 70%

2 at 75%

2 at 75%

STR: Front Squat (3 sets of 2 at 65%)

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