CrossFit CrossAxed – CrossFit


Warm-up (No Measure)

2 Rounds

10 Spiderman lunge + twist

10 Sit-ups

5 Push-ups

5 Medicine ball front squats

Run 200 metres

Fitness & Performance

Metcon (AMRAP – Rounds and Reps)

30 Minute AMRAP:

In teams of three, complete one whole round before rotating

12 Calorie row

12 Power snatch 40/30kg

12 Wall balls

12 Toes to bar

Extra Credit

300 Calories on Assault Bike (Time)

300cals for time
Cap at 30 minutes. Treat as a recovery pace.

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