280117

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10 PVC Dislocates

10 Step-ups total

10 Barbell front squats

10 Barbell press

Fitness & Performance

Metcon (Time)

Teams of 3, one person working at a time:

4x 200m relay (each, 12 lengths total)

150 Cal Row

100 Box Jump Overs (24/20”)

75 Clean and Jerks 60/40

15 Rope Climbs

If Wet:

8x 100m relay if raining (24 total lengths)

150 Cal Row

100 Box Jump Overs (24/20”)

75 Clean and Jerks 60/40

50 Chest to Bar Pull-ups
Split reps as required (except for the relay, which must be done as four each)

Extra Credit

STR: Metcon (Time)

Heavy conditioning

For time:

10 Cleans 100/70kg

10 Jerks 100/70kg

10 Squat clean thrusters 100/70kg
The squat clean thruster is going to be the limiting factor, so warm up with it accordingly.

The weights written are intended as 70% of your clean and jerk.

COND: Metcon (No Measure)

EMOMx12:

Odd: 20 Wallballs 9/6kg

Even: 10 Toes to bar

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