Wednesday 300119

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds

100m Jog/row/ride

20 Calf Pumps

10 Jumping Lunges

5 Dive-Bomber Push-Ups

Fitness & Performance

Squat Clean

20 mintues to work through as many perfect reps as possible

Metcon (Time)

5 Rounds

50 Double Unders

20 Pistols
8 minute Cap

Extra Credit

STR: Snatch Pull (5-5-5)

SKILL: Metcon (AMRAP – Rounds)

AMRAP 15mins

20m Handstand Walk

10 Muscle-ups

OND: Metcon (Time)

For Time 750m Row

500m Ski

25 Burpee Box Jumps 24″/20″

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