Monday 150419

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

5 Rounds

10 Scap Retractions

10 Good Mornings

10 Step-ups

100m Ski Sprint

Workout

Option 1

Metcon (AMRAP – Rounds)

AMRAP 20mins

2 Rope Climbs

4 Deadlifts 140kg/90kg

8 Cal Ski

16 Box Jumps 24″/20″

Option 2

Metcon (AMRAP – Rounds)

AMRAP 20mins

4 Deadlifts 100kg/60kg

8 Cal Ski

12 Pull-ups

16 Box Jumps 24″/20″

Extra Credit

STR: Back Squat (4×9 at 70%)

COND: Metcon (3 Rounds for time)

3 Rounds (each for time)

15 Cal Row

20 Thrusters 30kg/20kg

Rest 2mins

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