Tuesday 100418

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Iron Cross Rotations

100m Jog

5 Knee Raises

10 Post and Steps

Fitness

FIT: Metcon (AMRAP – Reps)

3 Rounds of:

Amrap 3mins / Rest 3mins

21/15 Cal Row

15 Power Cleans 40kg/30kg

9 Toes to Bar

Max Burpees in remaining time
Score is number of burpees completed. Goal should be to aim for around 10 burpees a round.

Performance

PERF: Metcon (AMRAP – Reps)

3 Rounds of:

Amrap 3mins / Rest 3mins

21/15 Cal Assault Bike

15 Power Cleans 40kg/30kg

9 Bar Muscle-ups

Max Burpees in remaining time
Score is number of burpees completed. Goal should be to aim for 10 burpees a round.

Extra Credit

STR: Good Mornings (10-10-10-10)

COND: Metcon (Time)

3 Rounds for Time

10 DB Snatch 25kg/17.5kg

20 Pistols

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