140117

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

10 PVC Dislocates

10 PVC Around the world

Junkyard dog warm-up

Fitness

FIT: Metcon (Time)

In pairs, splitting reps as required:

60 Front squats 40/30kg

60 Push-ups

60 Power cleans

60 Box jumps 24/20″

60 Thrusters

60 Jumping pull-ups
For jumping pull-ups, set the bar height at no more than 6 inches below the wrist. If you find these easy, set the bar height at your wrist.

Performance

PERF: Metcon (Time)

In pairs, splitting reps as required:

40 Hang squat cleans 60/40kg

40 Handstand push-ups

40 Thrusters

40 Box jump overs

40 Overhead squats

40 Chest to bar pull-ups

Extra Credit

STR: Clean and Jerk (5-4-3-2-1-1-1)

Build to a max tap-and-go 5, add weight for each following round and hold the same weight for the singles.

COND: Metcon (Time)

18 Toes to bar

18 Wall balls

12 Toes to bar

18 Wall balls

9 Toes to bar

18 Wall balls

6 Toes to bar

18 Wall balls
Complete every set unbroken

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