Friday 211218

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

100m Bike

5 Squat Jumps

3 Broad Jumps

100m Run

5 Back Squats

3 Jumping Back Squats

Fitness & Performance

Back Squat (10-10-10)

Metcon (2 Rounds for reps)

AMRAP 5mins

1000m Bike

Max Burpee Box Jumps 24″/20″

*Rest 5 minutes and repeat

Extra Credit

SKILL: Metcon (AMRAP – Reps)

AMRAP 20mins

Turkish Get-ups 24kg/16kg

COND: Metcon (4 Rounds for time)

Rowing Intervals

4 x 500m

Rest 1 minute
Keep all sprints within 1 second of each other. If you have more than 1 second difference between your slowest and fastest time, do a 5th effort.

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