CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Scap Retractions

10 Bar Taps

10 Barbell Good Mornings

5m Bear Crawl

100m Row/Jog

Fitness & Performance

Metcon (AMRAP – Reps)

AMRAP 12mins

Ascending Ladder

3-6-9-12-15-etc…

Power Cleans 35kg/25kg

Pull-ups

500m Row (Time)

Max Effort 500m Row

Extra Credit

STR: Hang Power Snatch (10-8-6-4-2)

Sets must be performed unbroken.

Perform as fast as possible.

COND: Metcon (5 Rounds for time)

Rowing

5 x 200m at 500m pace

60 seconds rest between efforts

Weightlifting

Split Jerk (60%x3, 68%x2, 73%x2, 78%x2, 83%x2(sets)x2)

Back Squat (60%x3, 70%x2, 76%x2, 80%x2, 84%x2, 88%x2(sets)x2)

Push Press (60%x5, 70%x4, 74%x3, 78%x2(sets)x3)