CrossFit CrossAxed – CrossFit


Warm-up (No Measure)

2 Rounds

10 Lunges (add light dumbbells on the second round)

5 Push-ups

5 Strict pull-ups

5 Strict knees to elbows

Jog 200 metres


FIT: Metcon (Time)

5 Rounds for time:

15 Sandbag lunge steps 25/15kg

12 Burpees over the sandbag

9 Pull-ups


PERF: Metcon (Time)

3 Rounds for time:

3 Power snatch 60/40kg

5 Overhead squats

7 Muscle-ups

Rest 3 minutes

3 Rounds for time:

9 Power cleans

12 Front squats

15 Chest to bar pull-ups

Extra Credit

STR: Snatch (2-2-2-2-2-2)

2 @ 60, 65, 70, 75%

2×2 @ 80%

SKILL: Metcon (Weight)

3 Rounds, not for time:

30 GHD Sit-ups with a medicine ball

30 Snatch-grip hip extensions
Not for time, but move through at a deliberate pace. Do 2-3 warm-up sets of 5-10 reps on the hip extensions, starting with an empty bar and building to an appropriate weight.

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