040117

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Pigeon Stretch 2mins per side

3 Rounds

5 Med Ball Squats

5 Inch Worms

5 Consecutive Broad Jumps

Fitness

FIT: Metcon (Time)

Rowing Intervals

3 Rounds of:

20 Cal Sprint

15 Cal Sprint

10 Cal Sprint

*Rest as needed between efforts
Jump into groups of 3-4 and cycle through using your team mates as your rest.

(Score is all 9 efforts added together)

FIT: Metcon (Time)

For Time:

21-15-9

Power Snatch 35kg / 25kg

Wall Ball 9kg / 6kg

Performance

PERF: Front Squat

3 at 75%

1 Heavy Single

3 at 75%

1 Heavy Single

3 at 75%

1 Heavy Single

PERF: Metcon (Time)

For Time:

21-15-9

Power Snatch 42.5kg / 30kg

Wall Ball 9kg / 6kg (both to 10ft)

Extra Credit

STR: Hang Clean

3 at 60%

3 at 65%

3 sets of 3 at 70%

STR: Clean Pull (4 sets of 3 at 105%)

SKILL: Metcon (Time)

For Time:

10 Legless Rope Climbs

10 Rope Climbs
10 Min Cap

COND: Metcon (Time)

6 Rounds

20 Cal Assault Bike Sprint

40s Rest

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