Wednesday 020717

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10 Spiderman lunge + rotation

10 Dynamic pigeon

10 Iron cross belly down

-Into-

2 Rounds

10 Medicine ball front squats

10 Barbell press

Jog 200m

Fitness & Performance

Metcon (Time)

For time:

50 Wall balls

35 Power cleans 70/45kg

15 Muscle-ups

Extra Credit

STR: Metcon (Weight)

EMOM 10 Mins:

1 Power snatch + 1 Hang power snatch + 1 Hang squat snatch
Start with your Isabel weight and take small jumps each round.

SKILL: Yoke walk (10)

Build to a max weight 10m yoke walk

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