Friday 230617

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

10m Cocky walk

10m Heel walk

Then, length of the gym:

High knees

High knee skipping

10 Stiff-legged deadlifts with barbell

10 Back rack barbell lunges

10 Push-ups

Fitness & Performance

Metcon (AMRAP – Reps)

10 Rounds:

In a 1 minute window, complete

3 Deadlifts 145/95kg

5-10-15m Shuttle sprint

Max burpees in time remaining.

Rest 2 minutes after each round.
Scale the shuttle run to 2x 10m shuttles (up 10m and back twice).

Score is total burpees completed across the ten rounds.

Extra Credit

SKILL: 30 Strict Muscle-ups (Time)

COND: Metcon (AMRAP – Reps)

5 Rounds for cals:

60s Assault bike

Rest 2 minutes

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