Monday 060818

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

5mins of Rowing/Running/Riding

Fitness & Performance

Metcon (AMRAP – Rounds)

AMRAP 5mins

20 Hollow Rocks

15 V-ups

10 Knee Raises
Work hard but don’t sacrifice quality of movement for quantity of reps.

Metcon (Time)

3 Rounds

400m Run

21 Power Cleans 50kg/35kg

12 Bar Muscle-ups

Extra Credit

STR: Deadlift (10-1-10-1-10-1)

No lifts allowed between sets.

COND: Metcon (Time)

For Time:

50 Cal Row

75m Burpee Broad Jump

25 Cal Row

Weightlifting

Snatch (65%x3, 72%x2, 78%x1, 68%x3, 75%x2, 81%x1, 70%x3)

Back Squat (60%x3, 70%x3, 75%x3, 80%x3(sets)x5)

Clean Pull (70%x3, 80%x3(sets)x3)

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