CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

200m Jog

10 Russian KB Swings

10 KB Thrusters (5 each arm)

10 KB Overhead Squats (5 each arm)

Fitness & Performance

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Metcon (AMRAP – Reps)

AMRAP 10mins

“In Partners”

5 Cal Bike Each

5 Syncro DB Snatches 22.5kg/15kg

7 Cal Bike Each

7 Syncro DB Snatches 22.5kg/15kg

9 Cal Bike Each

9 Syncro DB Snatches 22.5kg/15kg

Etc…

Extra Credit

SKILL: Metcon (Time)

Run 3000m

COND: Metcon (Weight)

EMOM x 12

Odd – 300/250m Row

Even – 3 Dead Ball Over Shoulder