Saturday 030218

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

10 Hip extensions

5 Strict pull-ups

10 Barbell deadlifts

5 Perfect push-ups

Fitness & Performance

Warm-up (No Measure)

Warm-up Part B (after drilling deadlifts):

3 Rounds

5 Muscle-up transitions

5 Deadlifts (add weight each round until you reach your workout weight)

Metcon (AMRAP – Reps)

5 Rounds for reps:

In a 2 minute window,

5 Chest to bar pull-ups

10 Burpee lateral jump over bar

Max deadlifts in time remaining 85/55kg

Rest 2 minutes after each round
RX+ option:

5 Muscle-ups

10 Burpee lateral jump over bar

Max deadlifts 100/70

Rest 2 minutes

Extra Credit

SKILL: 50 Strict toes to bar (Time)

COND: Metcon (Calories)

Recovery ride on Assault bike:

10 Rounds

1 Minute steady

1 Minute 80%

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