Monday 020718

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

400m Run or Row or Ride

-Then-

5 Rounds

10 Banded Good-Mornings

10 Iron-Cross Rotations

30 Single Skips

Fitness & Performance

Metcon (AMRAP – Rounds and Reps)

Amrap 20mins

8 Deadlifts (110kg/75kg)

16 Burpees

2 Rope Climbs

200m Run

Extra Credit

STR: Metcon (Weight)

5 Supersets:

3 Heavy Power Cleans

3 High Box Jumps

Rest 2mins

COND: Metcon (Time)

50-40-30-20-10

Double Under

Hip Extension

Weightlifting

Power Snatch (58%x4, 63%x4, 68%x4. )

Front Squat ( 55%x4, 64%x4, 70%x3(sets)x4)

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