310317

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10 Hip extensions

10 Barbell press

10 Scap retractions

100m (indoor) Jog

Fitness

FIT: Metcon (AMRAP – Rounds and Reps)

20min AMRAP

15/12cal Row

12 Power cleans 40/30kg

9 Toes to bar

Performance

PERF: Metcon (Time)

For time:

30 Clean and jerks 60/40kg

20 Muscle-ups

20 Snatches

10 Muscle-ups
Ue any method for your barbell movements: squat, power or muscle.

Extra Credit

STR: Metcon (Weight)

EMOM 8 Minutes

3 Power cleans

3 Front squats

3 Push jerks
Use 75% 1RM Clean and jerk

SKILL: Metcon (Time)

5 Legless rope climbs

Rest 2 mins

4 Legless rope climbs

Rest 90s

3 Legless rope climbs

Rest 60s

2 Legless rope climbs

Rest 30s

1 Legless rope climb
Use the ropes indoors and start from an L-sit position

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