Wednesday 130219

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

-then-

3 Rounds

5 Front Squats

5 Push Press

10 Scap Retractions

10 Iron Cross Rotations

Fitness

Performance

FIT: Metcon (Time)

“In Partners”

150 Thrusters 40kg/30kg

100 Pull-ups

50 Burpees over Obstacle

PERF: Metcon (Time)

In Partners

150 Thrusters 40kg/30kg

50 Burpees Over Obstacle

25 Rope Climbs

Extra Credit

COND: Metcon (AMRAP – Rounds)

AMRAP 20mins

1 Peg Board Ascent

10 Overhead Squats 60kg/40kg

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