CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

1 minute Hamstring Stretch

-then-

3 Rounds

100m Row

10m Bear Crawl

5 Front Squats

Fitness & Performance

Front Squat (1 Rep Max)

Metcon (AMRAP – Reps)

Complete AMRAP in 11 minutes of:

3 Thrusters

3 Burpees Over Obstacle

6 Thrusters

6 Burpees Over Obstacle

9 Thrusters

9 Burpees Over Obstacle

12 Thrusters

12 Burpees Over Obstacle

15 Thrusters

15 Burpees Over Obstacle

18 Thrusters

18Burpees Over Obstacle

21 Thrusters

21 Burpees Over Obstacle

Etc…
40kg/30kg

Extra Credit

STR: Metcon (No Measure)

5 Sets

60s Dead Ball Bearhug 75kg/55kg

25 Russian KB Swings 40kg/32kg

COND: Metcon (2 Rounds for time)

2 Sets

50 Cal Bike Sprint

Rest 3 minutes