310117

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10 Calorie row

10 Barbell good mornings

30s GHD superman hold

30s Deadbug

Fitness

FIT: Metcon (Time)

For time:

21-18-15-12-9-6-3

Deadlift 60/40

Burpees over bar

Performance

PERF: Metcon (AMRAP – Reps)

AMRAP 3:

21 Deadlifts 60/40kg

21 Over-the-Erg Burpees

Max Cal Row in time remaining

-Rest 3:00-

AMRAP 3:

18 Deadlifts 80/60

18 Over-the-Erg Burpees

Max Cal Row in time remaining

-Rest 3:00-

AMRAP 3:

15 Deadlifts 100/70

15 Over-the-Erg Burpees

Max Cal Row in time remaining

-Rest 3:00-

AMRAP 3:

12 Deadlifts 120/80

12 Over-the-Erg Burpees

Max Cal Row in time remaining
If you cannot complete at the prescribed weight, pick weights that allow you to add one plate at a time.

Score is total calories accumulated for all three rounds.

Extra Credit

SKILL: Metcon (Time)

6 Rounds for time:

12 Strict handstand push-ups

Rest 1:00 between efforts

COND: Metcon (Weight)

EMOM 10 Mins:

Minutes 1-5: 3 Snatches 80%

Minutes 6-10: 6 Clean and Jerk (same weight as snatches)

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