Wednesday 190619

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

5 Rounds

10 Scap Retractions

5 PVC Dislocates

10 Overhead Squats

5 Strict Pull-ups

Class

Metcon (2 Rounds for time)

3 Rounds

9 Hang Squat Snatch 40kg/30kg

15 Pull-ups

21 Pistols

At 10:00

3 Rounds

4 Hang Squat Snatch 70kg/45kg

8 Chest to Bar Pull-ups

12 Pistols 16kg/12kg

Weightlifting

WL: Snatch (1-1-1-1-1)

WL: Snatch Pull (3-3-3)

WL: Front Squat (2-2-2-2-2)

Aerobic Conditioning

AC: Metcon (Time)

Run 3000m

MC: Metcon (Weight)

5 Sets

10 Bent Over Row

5 Weighted Pull-ups

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