Monday 150517

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Row 200m

5 Strict pull-ups

10 Push-ups

15 Air squats

Jog 300m

5 Strict pull-ups

10 Push-ups

15 Air squats

50 Single-unders

Fitness

FIT: Metcon (Time)

4 Rounds for time:

Run 800 metres

15 Clean and jerk 60/40kg

Performance

PERF: Bench Press (2)

15 minutes to build to a 2 rep max bench press.

PERF: Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP:

5 Box jumps 30/24″

3 Power cleans 100/65kg

Extra Credit

STR: Snatch (3-3-3-2-2-2)

60, 65, 70, 75, 75, 75%

SKILL: 50 Strict toes to bar (Time)

COND: 1 Mile Sled Drag (Time)

1 Mile sled drag (add bodyweight to the sled, complete in 30m shuttles)

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