270217

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

5 Strict pull-ups

10m Bear crawl

15 Hip extensions

Fitness

FIT: Metcon (AMRAP – Rounds and Reps)

4 Minute AMRAP

30 Double unders

15 Power snatch 35/25kg

Rest 4:00

4 Minute AMRAP

30 Double unders

12 Power snatch 40/30kg

Rest 4:00

4 Minute AMRAP

30 Double unders

9 Power snatch 50/35kg

Performance

PERF: Metcon (Time)

5 Rounds for time:

Run 400 metres

7 Squat snatch 70/45kg

Extra Credit

STR: Back Squat (3-3-3)

Use 65% of your 1RM

COND: Metcon (Time)

3 Rounds for time:

Assault bike 15 cals

9 Deadball over the shoulder 65/45kg

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