Saturday 280418

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

25m High Knees

25m Heel Kicks

50m Jog

5 Inch Worms

10 Med Ball Squats

Fitness & Performance

Metcon (AMRAP – Rounds and Reps)

AMRAP 20mins

9 Power Cleans (80/50kg)

15 Wallballs

200m Run

Extra Credit

COND: Metcon (Time)

5 Rounds

500m Row

15 Burpees over the rower

Weightlifting

WL: Power Clean (3-3-3)

1 x 3 @ 60,70 & 80%

WL: Push Jerk (3-3-3)

1 x 3 @ 60, 70 & 80%

WL: Front Squat (4-3-3)

1 x 4 @ 60%, 1 x 3 @ 70 & 80%

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