Monday 121118


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CrossFit CrossAxed – CrossFit


Warm-up (No Measure)

3-5 Rounds

30s Sampson Stretch

10 Iron Cross Rotations

5 Presses

5 Front Squats

100m Jog

Fitness & Performance

W1: Metcon (Weight)

EMOM x10

Odd: 5 Clean and Jerks (TnG)

Even: 10 Bar Facing Burpees
Rest 5 minutes after Workout 1 before starting Workout 2

W2: Metcon (Time)

5 Rounds for Time:

5 Clean and Jerks

10 Bar Facing Burpees

Extra Credit

STR: Back Squat (2×2 at 100%)

SKILL: Metcon (No Measure)


Lizard Stretch

Twisted Lizard Stretch
3 minutes on each side. Complete both on one side before swapping

COND: Metcon (Weight)

EMOM x 20

3 Power Cleans

6 Wall Balls

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