261216

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

200m Run/Row

5 Hang Power Cleans

10 Push ups

Fitness

FIT: Bar Dip (5 sets of 6 reps)

Scale to bands or go into a Box Dip

FIT: Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
*Squat Clean

Performance

PERF: Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
*Squat Clean

Rest 2 mins then hit the next workout

PERF: Metcon (Time)

9 – 6 – 3

Squat Clean 92.5kg / 55kg

Muscle-ups

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