Wednesday 141118

Announcements

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CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

100m Jog

10 Med Ball Thrusters

10 Iron Cross Rotations

10 Spinal Balances

Fitness & Performance

Metcon (Time)

40-35-30-25-20

Wall Balls 20#/14#

21-20-19-18-17

Push-ups

500m Row (Time)

Max Effort 500m Row

Extra Credit

STR: Back Squat (6×2 at 80%)

SKILL: Metcon (Weight)

4 Sets

3 DB Power Snatch

3 DB Squat Snatch

3 DB OHS

3 DB Sotts Press
*complete the complex on 1 arm before swapping

COND: Metcon (Calories)

Assault Bike

15 Rounds

30s above 70/60rpm

30s Rest

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