220417

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Hip opener

Row 200m

– Then –

3 Rounds each, as a relay:

20m Run

5 Burpees

20m Run

Tag partner to go

Fitness & Performance

Metcon (Time)

In Pairs, with one person working at a time splitting the reps as required:

400m Relay (run 400m each)

60 Handstand push-ups

80 Pull-ups

100 Kettlebell swings 24/16kg

120 Box jumps 24/20″

140 Burpees

Extra Credit

STR: Metcon (Weight)

EMOM 7 Mins:

3 Power cleans + 3 front squats + 3 push jerks 100/70kg
Scale to a weight that you can get through all 7 rounds unbroken at.

SKILL: Metcon (No Measure)

EMOM 10 Mins:

Odd: 5 Bar muscle-ups

Even: 10 Handstand push-ups

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