030417

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

100m Jog

10 Dumbbell press

5 DB front squats

Fitness

FIT: Metcon (Time)

-50/35cal Row buy-in-

5 Rounds:

15 Hang power cleans 60/40kg

15 Burpees

-50/35cal Row cash-out-

Performance

PERF: Metcon (Time)

7 Rounds for time:

Run 200m

10 Power snatches 50/35kg

10 Strict handstand push-ups
Add a deficit on the HSPU if you can.

Extra Credit

STR: Front Squat (3-3-3-3-3)

75% 1RM Front squat

SKILL: Metcon (No Measure)

Accumulate 5mins each side of a side-plank

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