Thursday 110719

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Thoracic Rotations

5 PVC Dislocates

30s Sampson Stretch

5 Overhead Squats

100m Jog

Class

Hang Power Snatch (2-2-2-2-2)

Metcon (AMRAP – Rounds)

AMRAP 14mins

200m Run

10 Wall Balls 20#/14#

Weightlifting

WL: Clean and Jerk (1-1-1-1 at 75%)

WL: Clean Pull (3-3-3 at 95%)

WL: Clean Deadlift (3-3-3 at 103%)

WL: Back Squat (5-5-5 at 78%)

WL: Hanging Leg Raise (15-15-15)

Metabolic Conditioning

MC: Metcon (Time)

5 Rounds

5 Sandbag Cleans 150#/100#

75 Double Unders

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