080317

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

20 Single skips

10 Double unders

5 Barbell front squats

5 GHD Sit-ups

Fitness & Performance

Metcon (AMRAP – Reps)

6 Minute AMRAP:

42 Double unders

30 Wall balls

18 Toes to bar

– Rest 5 Minutes –

6 Minute AMRAP:

21 Double unders

15 Wall balls

9 Toes to bar
The first AMRAP is 90 reps per round, the second AMRAP is 45 reps per round. Score your total reps for both AMRAPs

Extra Credit

STR: Front Squat (3-3-3)

3 sets at or above 85% of your 1RM front squat

SKILL: Metcon (Time)

3 Rounds for time:

12 Strict chest to bar pull-ups

12 Chest to bar pull-ups

12 Bar muscle-ups

Rest 1:00 between sets

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