210217

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

10 Squat + vertical twist

10 Barbell good mornings

5 Push-ups

Row 10 cals

Fitness

FIT: Metcon (Time)

4 Rounds for time:

21 Power cleans 40/30kg

15 Bar facing burpees

12 Box jump overs 24/20″

Performance

PERF: Metcon (AMRAP – Reps)

3 Minute AMRAP

3 Power cleans 60/40kg

3 Front squats

3 Push jerks

-Rest 3 minutes-

3 Minute AMRAP

3 Power cleans 80/55kg

3 Front squats

3 Push jerks

-Rest 3 minutes-3 Minute AMRAP

3 Power cleans 90/65kg

3 Front squats

3 Push jerks
Each round is 9 reps, score total reps.

Extra Credit

SKILL: Metcon (Time)

4 Rounds for time

18 Handstand push-ups

Rest 1:00 between rounds

COND: Metcon (2 Rounds for time)

15 Rounds for time:

Row 200 metres

Rest 30 seconds
Score your best and worst time. To view this, set the workout as: Menu > Select workout > New workout > Intervals: Distance > Set distance and rest time. To view times press Menu > More options > History > Zoom in on your workout.

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