070217

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

5 Strict pull-ups

5 Strict ring dips

10 Hip extensions

10 GHD sit-ups

20 Double unders

200m Jog

Fitness

FIT: Metcon (Time)

5 rounds for time:

10 Power cleans 60/40kg

10 Bar-facing burpees

50 Double unders

Performance

PERF: Metcon (AMRAP – Reps)

4 Min AMRAP:

10 Power cleans 60/40

10 Bar facing burpees

-Rest 4 mins-

3 Min AMRAP

6 Power cleans 85/60

6 Bar facing burpees

-Rest 3 mins-

2 Min AMRAP

4 Power cleans 100/70

4 Bar facing burpees
If you cannot lift the weights listed, scale to allow you to increase weight each round.

Extra Credit

STR: Metcon (No Measure)

EMOM 8 mins:

Minutes 1-4: 4 Snatches 80%

Minutes 5-8: 7 Clean and jerk (same as snatches)

SKILL: Metcon (Time)

5 Rounds for time:

15 Strict handstand push-ups

Rest 60s between efforts

COND: Metcon (Time)

5 Rounds for time:

10 Cal assault bike

10 Renegade row 22.5/15kg (push-up + 1 DB row left arm/right arm)

10 GHD Sit-ups

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