280217

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

5 Dumbbell single arm press each side

20s Dumbbell goblet squat hold

10 Spiderman lunge + vertical twist

Row 100m

Fitness

FIT: Metcon (Time)

3 Rounds for time:

24 Calorie row

21 Hang power cleans 50/35kg

18 Lunges, alternating 20/15kg

15 Burpees

Performance

PERF: Metcon (Time)

3 Rounds for time:

27 Calorie row

21 Hang power cleans 60/40kg

18 Handstand push-ups

15 Burpees over the bar

Extra Credit

STR: Metcon (Weight)

10 Minute EMOM:

Odd minutes: 3 Snatches

Even minutes: 6 Clean and jerks
Use the same bar for both movements, at approx 80% of your 1RM snatch. Perform a 1000m row penalty for every set that you have a missed rep in.

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