Tuesday 301018

Announcements

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CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Scap Retractions

20 Calf Pumps

-then-

50 Skips

5 Wall Balls

40 Skips

5 Wall Balls

30 Skips

5 Wall Balls

20 Skips

5 Wall Balls

10 Skips

5 Wall Balls

Fitness & Performance

Metcon (Time)

For Time:

50 Double Unders

40 Wall Balls 20#/14#

30 Double Unders

20 Wall Balls 20#/14#

10 Rope Climbs

20 Wall Balls 20#/14#

30 Double Unders

40 Wall Balls 20#/14#

50 Double Unders
Rx+ Option: 20 Rope Climbs

Extra Credit

STR: Power Clean (Build to a heavy single)

SKILL: Metcon (AMRAP – Reps)

AMRAP 15mins

Turkish Get-ups 24kg/16kg

COND: Coral (Time)

For Time:

100 Burpee Box Jumps 24″/20″

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