Friday 140717

CrossFit CrossAxed – CrossFit


Warm-up (No Measure)

4 Rounds:

30s Side plank each side (or accumulate as much time over 30s as you can)

10 Push-ups (hands on box if required)

5 Calorie row

Fitness & Performance

Hang Power Clean (5)

Build to a heavy (not max) 5.

Metcon (Time)

For time:

30cal Row

30 Burpees over the bar

30 Hang power cleans 60/40kg
This workout should be completed as a sprint. Pick a weight you can do at least 10 unbroken HPC with.

If you REGULARLY complete workouts as RXd, you must do all 30 HPC unbroken. Complete a 1000m row penalty if you don’t (this is only if you regularly complete wods RXd, not for everyone who selects the RXd weight today).

Extra Credit

STR: Metcon (Time)

For time:

200 Push-ups*
*Every time you break, carry a yoke loaded at 3x bodyweight for 25m

SKILL: Metcon (Time)

Handstand walk:

100 metres for time.

COND: Metcon (Time)


Assault bike calories

Complete 50 double unders after each round.

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