Friday 250817

CrossFit CrossAxed – CrossFit


Warm-up (No Measure)

4 Rounds

30s Assault bike

10 Reverse fly’s on crossover symmetry

10 Straight arm push-down on crossover symmetry

20 Calf pumps

Jog 100m

Fitness & Performance

Metcon (Time)

7 Rounds for time:

Row 200m

15 Kettlebell swings 24/16kg

5 Burpee box jump overs 24/20″

Rest 60s
RX+ is 5 Bar muscle-ups instead of burpee box jump overs.

Note: this is only an appropriate choice if you can hit a bar muscle-up 9 out of 10 times. If there is a ‘coin-toss chance’ then you will get more out of the burpee box jump overs.

You may scale the reps of bar MU back to 3, but again, you should have a high (almost 100%) success rate.

Extra Credit

STR: Power Snatch (2-2-2-2-2-2-2)

EMOM 7 mins: 2 Power snatches.

Build to a heavy (but not maximal) double. Hold this weight across.

SKILL: Metcon (Time)

2 Rounds:

200m Farmer’s carry 32/24kg

200m Yoke carry (empty)

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