110217

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Run 400m

-then-

2 Rounds

10 Medicine ball front squats

10 Push-ups

10 Step-ups

Fitness & Performance

Metcon (AMRAP – Reps)

5 Rounds for reps, 60s each station:

Squat cleans 60/40kg

Burpee step-up (22.5/16kg)

Cal row

Rest
Use dumbbells for the men’s weight and kettlebells for the women’s weight. For the kettlebells, do not perform the burpee whilst holding the kettlebell, however this is the standard if you are using dumbbells.

Extra Credit

STR: Metcon (Time)

4 Rounds for time:

8 Squat clean thrusters 102.5/70kg

Rest 1:00 between sets

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 (Time)

21-15-9

Chest to bar pull-ups

Box jump overs 30/24″

Kick Start Challenge Retest

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