Wednesday 130917

CrossFit CrossAxed – CrossFit


Warm-up (No Measure)

2 Rounds:

Spiderman lunge + vertical twist

10 Single arm deadlift with kettlebell

5 Wall balls

5 Strict pull-ups

Fitness & Performance

Front Squat (8-8-8-8-8)

Better to reach your 7.5RM than your 9RM.

Tabata Dumbbell Snatch (AMRAP – Reps)

8 Rounds:

20s Dumbbell snatch 22.5/15kg

10s Rest

Extra Credit

SKILL: Metcon (Time)

10 Rounds for time:

5 Strict pull-ups

7 Strict dips

10 GHD sit-ups

COND: Metcon (AMRAP – Reps)

20 Rounds on assault bike:

15s Hard

45s Recovery pace
Score total cals accumulated over the 20 minutes.

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