CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds

10 Iron Cross Rotations

10 Steering Wheels

5 DB Press (each side)

100m Row/Ski/Bike

Workout

Bench Press (1×3)

Build To A Heavy Triple

Bench Press (1×2)

Build To A Heavy Double

Bench Press (1×1)

Build To A Heavy Single

Metcon (AMRAP – Rounds and Reps)

AMRAP 9mins

10 Dumbbell Snatch

10 Dumbbell Thrusters

10 Dumbbell Clean and Jerk

(22.5/15 kg)

Extra Credit

STR: Front Squat (3×8 at 65%)

COND: Metcon (Time)

2 Rounds

200m Run

15 Clean and Jerk 40kg/30kg

200m Run

15 Snatches 40kg/30kg