CrossFit CrossAxed – CrossFit


Warm-up (No Measure)

2 Rounds

10 Steps spiderman lunge

30s Samson stretch each side

10 Hollow rocks

10 Cossack squats


FIT: Metcon (No Measure)

Pull-up Progressions

FIT: Metcon (Time)


Goblet squat 32/24kg




PERF: Metcon (Time)


Front squats 85/55kg


Bench press 85/55kg


Rope climbs
This is for time(ish): Due to the limited number of benches, and the requirement of spotters, prioritise getting through each set as quickly as possible rather than through the whole workout as quickly as possible.

Front squat is to be taken from the floor, in lieu of benches you may use a floor press. Do not break your wrists.

Extra Credit

STR: Clean and Jerk (1-1-1)

Build to a heavy single for the day, then 1x 85 and 1x 90% of that weight.

SKILL: Metcon (Time)

4 Rounds for time:

5 Strict chest to bar

5 Chest to bar

5 Bar muscle-ups

Rest 1:00
Log your time minus 4:00 of rest.

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