Friday 190517

CrossFit CrossAxed – CrossFit


Warm-up (No Measure)

2 Rounds

15 Scap retractions

120m shuttle run (to the roller door and back, twice)

5 Barbell front squats

5 Teapots each side with barbell

Fitness & Performance

Metcon (Time)

3 Rounds for time:

21 Power cleans 50/35kg

27 Burpees

27 GHD Sit-ups

Extra Credit

STR: Hang Snatch (1)

Build to a 1RM Hang squat snatch.

SKILL: Metcon (Time)

150 Hollow rocks

COND: Metcon (Distance)

Row 60s

Row 45s

Row 30s

Row 15s

Row 15s

Row 30s

Row 45s

Row 60s

Rest 1:1

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