Thursday 200619

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

5 Snatch Grip Press

5 Back Squat

10 Iron Cross Rotations

100m Jog

Class

Power Snatch (3-3-3-3-3)

Metcon (Time)

5 Rounds

12 Bar Facing Burpees

9 Toes to Bar

Weightlifting

WL: Hang Snatch (3-3-3-3-3)

WL: Clean and Jerk (1-1-1-1-1)

Power Clean + Power Jerk

WL: Overhead Squat (1-1-1-1-1)

Aerobic Conditioning

AC: Metcon (Time)

3 Rounds

1000m Row

15 Muscle-ups

Metabolic Conditioning

MC: Metcon (Time)

50-40-30-20-10

GHD Sit-up

Hip Extension

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