Wednesday 100719

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

5 Rounds

12 Iron Cross Rotations

10 Scap Retractions

8 Squats

6 Push-ups

40m Jog

Class

Metcon (5 Rounds for time)

5 Rounds

20/15 Cal Ski Sprint

10 Burpees Over Bar

5 Front Squats 100kg/70kg

Rest 2mins

Weightlifting

WL: Overhead Squat (Heavy Single)

WL: Muscle Snatch (Heavy Single)

WL: Power Snatch (1-1-1-1 at 80%)

Aerobic Conditioning

AC: Metcon (Time)

3 Rounds

750m Row

50 Lunges

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