050417

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

100m Jog

10 Spiderman lunge + vertical rotation each side

5 Barbell front squats

Fitness & Performance

Metcon (AMRAP – Rounds and Reps)

In teams of three:

25 Minute AMRAP

100cal Row

50 Power cleans 60/40kg

100cal Row

50 Power cleans 70/45kg

100cal Row

50 Power cleans 85/60kg

100cal Row

Max power cleans in time remaining 90/65kg
When finding your group of three, you don’t all need to be lifting the same weight: if necessary, you may set up your own bar and make plate changes as required.

Score each set of calories and power cleans as one round.

For the final round, count your total power cleans.

E.g. if you complete the whole workout and accumulate 15 power cleans at the top weight, log your score as 3 rounds + 115 reps

Extra Credit

STR: Push Jerk (2-2-2-2-2)

60, 65, 70, 75, 80%

SKILL: Strict Handstand Push-up (5x Max reps)

*Perform strict Rest as needed between sets.

Score your total reps, write the sets in comments.

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