Thursday 280618

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Hip Opener

3 Rounds

5 Front Squat

5 Press

5 Thruster

100m Jog

Fitness & Performance

Front Squat (3-3-3-3-3)

Metcon (AMRAP – Reps)

AMRAP 10mins

2 KB Deadlifts

2 KB Swings

2 Burpees

4 KB Deadlifts

4 KB Swings

4 Burpees

6 KB Deadlifts

6 KB Swings

6 Burpees

etc…
32kg/24kg

Extra Credit

STR: Metcon (Weight)

5 Rounds

5 Heavy Thrusters

5 Dead Ball Over Shoulder 65kg/45kg

Rest 1-2mins
If you can’t get the ball over the shoulder, get the ball up onto a 30″ box instead.

Weightlifting

Front Squat (60%x3, 68%x3, 72%3, 75%x4(sets)x3)

Glute Ham Raise (8-8-8)

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