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
Like this:
Like Loading...
Related
Leave a Comment
Posted on January 15, 2019 by robnoy
Wednesday 160119
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
Share this:
Like this:
Related
Category: WOD