Tuesday 050917

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

Assault bike 30s

5 Push-ups

Jog 100m

10 Dumbbell front squats

Fitness

FIT: Metcon (Time)

5 Rounds for time:

Row 400m

20 Push-ups

20 Sit-ups

20 Wall balls

Performance

Power Snatch (2)

Build to a 2 rep max

PERF: Metcon (AMRAP – Rounds and Reps)

4 Minute AMRAP

30 Double unders

3 Overhead squats 60/40kg

-Rest 4 minutes, then-

4 Minute AMRAP

30 Double unders

3 Overhead squats
Start each AMRAP at the beginning.

Extra Credit

SKILL: Metcon (Time)

For time:

42-30-18

Toes to bar

Rest exactly 2 minutes after each effort. Include the rest in your score.

COND: Metcon (No Measure)

Jog a steady 2 miles
To the Navy barracks on Apollo Road and back.

Not for time.

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