Saturday 010717

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds:

6 Incline push-ups

10 Arm-swings across the body

6 Ring rows

15s Partner lat stretch

6 Scap push-ups

Fitness & Performance

Metcon (AMRAP – Reps)

10 x 2 Minute rounds:

Each round is

2 Cycles of

5 Pull-ups

10 Push-ups

15 Air squats

-then-

Max calorie row in time remaining

Rest 60s after each round
Score is total calories rowed across your 10 rounds

Extra Credit

STR: Snatch (1-1-1)

Build to a 1RM, then 2×1 @ 90%

COND: Metcon (Time)

21-15-9

Muscle-ups

Double kettlebell hang clean and jerk 24/16kg

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