240217

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

Jog 200m

10m Bear crawl

20 Calf pumps

10 Cossack squats

Fitness

FIT: Metcon (Time)

27-21-15-9

Toes to bar

Front squats 40/30kg

Over the bar burpees

Performance

Snatch (1)

1RM Test

PERF: Metcon (No Measure)

EMOM 10 Mins

6 Power cleans 62.5/42.5kg

6 Handstand push-ups
Complete both movements each minute.

Extra Credit

SKILL: Metcon (No Measure)

3-4 Rounds, NOT For Time:

1:00 Bear Hug D-Ball Hold 65/45kg

0:45 1-Arm Dumbbell Hold Overhead (0:45 each arm)

0:30 D-Ball Hold Below Knees 65/45kg

0:15 L-Sit
Pick a challenging dumbbell weight for the hold

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