Friday 120517

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

400m Row

10 Spiderman lunge + vertical rotation

300m Row

8 Strict pull-ups

200m Row

6 Inchworms

In each row, gradually build from a slow pace to a medium pace

Fitness & Performance

FIT: Front Squat (5)

15 minutes to build up to a 5RM front squat for Fitness

PERF: Front Squat (2)

15 minutes to build up to a 2RM front squat for Performance

Metcon (AMRAP – Reps)

Complete as many reps as possible:

1 Minute double unders

1 Minute dumbbell snatch 22.5/15kg

2 Minutes double unders

2 Minutes dumbbell snatch

3 Minutes double unders

3 Minutes dumbbell snatch
Score is total reps completed in the 12 minutes.

Extra Credit

STR: Back Squat (2-2-2-2-2-1-1)

2 at 60, 70, 75, 80, 85 %, 1 at 90, 1 at 95%

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