Wednesday 070617

CrossFit CrossAxed – CrossFit


Warm-up (No Measure)

Jog 400m

2 Rounds:

5 Strict pull-ups

10 Push-ups

15 Air squats


3 Rounds

15 Hip extensions

10 Heavy kettlebell deadlifts


FIT: Metcon (AMRAP – Rounds and Reps)

25 minute AMRAP:

15 Cal row

15 Burpees

15 Wall balls 9/6kg
Compare scores to August 31, 2016.


PERF: Metcon (Time)

For time:

50 L-pull-ups

50 Squat cleans 52.5/35kg

50 L-pull-ups
Scale to 35 pull-ups per round.

If you cannot do 5 L-pull-ups unbroken then scale to regular strict pull-ups or add a band for assistance.

Extra Credit

COND: Metcon (Distance)

3 Rounds:

Row 5 minutes

Rest 5 minutes

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