210417

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

30s Deadbug

30s Superman hold on floor

-Then-

5 Wall balls

Jog 100m

5 Wall balls

5 Strict pull-ups

5 Wall balls

5 Barbell power cleans

Fitness

FIT: Metcon (Time)

5 Rounds for time:

21 Thrusters 40/30kg

15 GHD Sit-ups

Performance

PERF: Metcon (Time)

5 Rounds for time:

7 Bar facing burpees

7 Power cleans 70/45kg

7 Dumbbell thrusters 22.5/15kg

Extra Credit

STR: Shoulder Press (7-7-7)

SKILL: Metcon (Time)

3 Rounds for time:

10 Strict handstand push-ups

15 Strict ring dips

20 Perfect push-ups

45 Strict pull-ups
Yes, you read this correctly.

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