Thursday 170518

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds

30 Skips

30s Sampson Stretch

10 Jumping Lunges

100m Jog/Row

Fitness & Performance

Metcon (5 Rounds for time)

5 Rounds Each For Time:

250m Row Sprint

100 Double Unders

*Rest approx 2-3mins

Extra Credit

COND: Metcon (Time)

For Time:

75 Cal Assault Bike

50 Dumbbell Thrusters 15kg/10kg

Weightlifting

WL: Tall Snatch

3-3-3 no misses

WL: Snatch Pull (1 x 4 @ 80%, 1 x 3 @ 85 & 90% )

WL: Back Squat (1 x 4 @ 60% 1 x 3 @ 70 & 80%)

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