040217

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

20 Calf pumps

10 Scap retractions

5 Step-ups each leg

200m Jog

Fitness & Performance

Metcon (Time)

6 Rounds for time:

7 Burpee box jumps 24/20″

14 Toes to bar

21 Cal row
Rest approx 1:00 after each round

Extra Credit

STR: Metcon (Time)

3 Rounds for time

10 Squat clean thrusters 100/70kg

Rest 1:00 after each round.

SKILL: Metcon (Time)

5 Legless rope climbs

Rest 2:00

4 Legless rope climbs

Rest 1:30

3 Legless rope climbs

Rest 1:00

2 Legless rope climbs

Rest 0:30

1 Legless rope climb

COND: Metcon (5 Rounds for time)

5x 400m Run

Rest 1:00 between efforts
Run at approx 80% pace

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