Wednesday 300518

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Stretch Routine

2 Rounds

200m Jog

20 Squats

Fitness & Performance

Hang Squat Clean (3 Rep Max)

Fitness

FIT: Sprint #1 (Time)

For Time:

50/35 Cal Row

35 Thrusters 42.5kg/30kg

20 Chest to Bar Pull-ups
7 minute time cap

Performance

PERF: Sprint #2 (Time)

For Time:

50/35 Cal Assault Bike

25 Burpee Muscle-ups
7 minute time cap

Extra Credit

SKILL: Metcon (No Measure)

Perform 50 Strict Toes to Bar

COND: 400m Run (Time)

Max Effort 400m Run

Weightlifting

WL: Power Clean (1 x 3 @ 60, 70 & 80% )

WL: Push Jerk (1 x 3 @ 60, 70 & 80% )

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

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