240117

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10 Banded pull-aparts (light band, keep tension the whole time)

5 Single arm kettlebell press each side

10 Goblet squats

Fitness

FIT: Metcon (No Measure)

2 Rounds

30s Side plank each side

10 Barbell good mornings

FIT: Metcon (Weight)

5 Giant sets:

3 Deadlifts

5 Strict press

7 Weighted hip extensions 20/15kg

9 V-ups
Log the heaviest weight you deadlift as your score.

Performance

PERF: Metcon (No Measure)

2 Rounds

8 Unbroken muscle-cleans

5 Front squats
Use 50% of the weight you are going to lift today for the metcon.

PERF: Metcon (Time)

3 Rounds for time:

30 Power cleans 62.5/42.5kg

30 Wall balls 9/6kg

30 Calorie row

Extra Credit

COND: Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Muscle-ups

100-200-300-400-500-600-700-800-900-1000

Metre run

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