Tuesday 130318

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

Jog 100m

10 Cossack squats

10 Hip extensions

5 Barbell front squats (add weight on the third round if you can)

Fitness & Performance

A: Front Squat (3RM)

Take 20 minutes to build to a 3RM front squat.

Metcon (AMRAP – Reps)

4 Minute AMRAP:

Max unbroken thrusters 60/40kg

*Every time you break, perform 3 burpees over the bar
Record total number of thrusters completed in the 4 minutes

Extra Credit

SKILL: Metcon (Time)

For time:

50 Strict toes to bar

COND: Metcon (Time)

400m Sandbag or deadball carry

Crossfit Development Squad

SQUAD: Warm-up (No Measure)

Bring Sally Up Squats

SQUAD: Metcon (Time)

Row 500m

Rest 2min

Row 250m

Rest 1min

Row 125m
Treat these as max effort sprints

SQUAD: Metcon (AMRAP – Reps)

4 Minute AMRAP:

Max unbroken thrusters 25/20kg

*Every time you break, perform 3 burpees over the bar
Record total number of thrusters completed in the 4 minutes

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