250117

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

50m High knees

50m Heel kicks

10 PVC dislocates

5 Overhead squats

5 Ipsilateral deadbugs each side (same arm:leg)

Fitness

FIT: Metcon (5 Rounds for time)

5 Rounds, each for time:

Row 400 metres

15 Power snatch 40/30kg

Rest as needed between rounds.

Performance

PERF: Front Squat (3-3-3)

Moderately heavy, but fast.

PERF: Metcon (No Measure)

EMOM 12 Minutes:

Odd: 6 Toes to bar + 6 Overhead squats 40/30kg

Even: 6 Toes to bar + 6 Thrusters

Extra Credit

SKILL: Metcon (Time)

2 Rounds:

50 GHD Sit-ups for time.

Rest 3 minutes between rounds.
Take the three minutes rest off your time when recording your score.

COND: Metcon (Time)

15-12-9

Cleans (Power or squat)
Rest 60 seconds after each round.

For the round weights, use 75%, 80%, 85% respectively of your 1RM clean (power or squat, whichever is heavier).

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