Monday 030717

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Spiderman + vertical rotation

10 Step-ups with dumbbells

5 Barbell hang squat cleans

Jog 100m

Fitness

FIT: Metcon (AMRAP – Reps)

5 Rounds, max reps each station:

60s Box jumps 24/20″

Wall balls 9/6kg

Rowing calories

Rest 60s after each full round

Performance

PERF: Metcon (AMRAP – Reps)

Max reps each station:

60s Squat cleans 75/45kg

60s Squat cleans 85/55kg

60s Squat cleans 90/60kg

60s Squat cleans 75/45kg

60s Squat cleans 85/55kg

60s Squat cleans 90/60kg

Rest 3 minutes after each round

Extra Credit

STR: Weighted Pull-ups (3-3-3-3-3)

SKILL: Handstand Walk 50m (Time)

COND: Metcon (10 Rounds for time)

10 Rounds

Row 300m

Rest 60s

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