Friday 080219

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

5 Rounds

5 Press

5 Push Press

5 Front Squat

-then-

Push Jerk Drills

Fitness & Performance

Metcon (Weight)

EMOM x 10

3 Push Jerks

Metcon (Time)

3 Sets

100m Run

15 Box Jumps 24″/20″

100m Run

15 OHS 30kg/20kg

100m Run


Rest 2mins

Extra Credit

STR: Metcon (Weight)

Front Rack Holds

6 sets of 30s

SKILL: Metcon (No Measure)

Spend 10 minutes practicing Drag Rope Double Unders.

COND: Metcon (4 Rounds for time)

Assault Runner

800m-600m-400m-200m

Rest as needed between efforts

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