090317

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Hip opener

-then-

2 Rounds

Jog 100m

10 Cossack squats

10 Hip extensions

10 Push-ups

Fitness

FIT: Metcon (Time)

5 Rounds for time:

Row 400 metres

21 Kettlebell swings 24/16kg

12 Burpees
Rest 1:30 after each round.

Performance

Hang Snatch (2-2-2)

Hit a squat each rep. No misses.

PERF: Metcon (Time)

For time:

15 Hang clean thrusters 60/40kg

12 Muscle-ups

9 Hang clean thrusters

Extra Credit

Bench Press (3x Max)

3x Max reps at bodyweight. Rest 3 minutes between

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