130217

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10 Scap retractions

10 Barbell front squats

Row 10 calories

Fitness

FIT: Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Performance

Power Snatch (2-2-2)

60%, 65%, 70%

PERF: Metcon (Time)

For time:

50 Calorie row

35 Thrusters 42.5/30kg

20 Bar muscle-ups

Extra Credit

STR: Snatch Pull (3-3-3)

Use 80% of your 1RM snatch

STR: Back Squat (3-3-3)

Use 65% of 1RM back squat

SKILL: Metcon (Time)

4 Rounds for time:

9 Muscle-ups

Rest 1:00 between rounds

COND: Metcon (AMRAP – Reps)

7 Minute AMRAP

Dumbbell man-makers 22.5/15kg
1 Push-up with hands on the bells + 1 DB row each arm + 1 deadlift + 1 hang clean thruster = 1 rep

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