300117

CrossFit CrossAxed – CrossFit

Fitness

Warm-up

Warm-up (No Measure)

2 Rounds

Spiderman hip opener

10 Hanging knee raise

10 Russian swings

10 Walking lunges

FIT: Metcon (Time)

21-15-9

Wallballs 9/6kg

Chest to bar pull-ups

Thrusters 40/30kg

Box Jumps 24/20″

Kettlebell Swings 24/16kg

Performance

PERF: Front Squat (3-3-3-3-2-1-1-1)

3 Reps at 60, 70, 75, 80%

2 Reps at 85%

3×1 Reps at 90%

PERF: 30 Muscle-Ups (Time)

30 muscle-ups for time

Extra Credit

STR: Snatch (1-1-1-1-1-1-1-1-1-1)

Snatch waves: 60, 70, 75, 80, 85, 90, 95, 80, 85, 95%

SKILL: Metcon (Time)

For time:

30 Weighted hip extensions – You choose the weight

3 min Dead ball hold in front of body 65/45kg

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