140317

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

5 Dumbbell windmills each arm

3 Dumbbell Sott’s press each arm

10 cal Row in as few pulls as possible

Fitness

FIT: Metcon (Time)

6 Rounds for time:

18/15cal Row

15 Dumbbell push press 22.5/15kg

50 Double unders

Performance

PERF: Metcon (Time)

6 Rounds for time:

18/15cal Row

15 Handstand push-ups

50 Double unders

Extra Credit

STR: Metcon (Weight)

EMOM 8 Mins:

3 Clean and jerks
Moderately heavy, with no misses.

COND: Metcon (Time)

3 Rounds for time:

20cal Assault bike

10 Deadlifts 140kg

6 Burpees over the bar

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