Friday 120719

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Lat Stretch

-then-

4 Rounds

50 Single Skips

10 Scap Retractions

5 Ring Rows

Class

Metcon (Time)

63-54-45-36-27-18

Double Under

21-18-15-12-9-6

Alternate between GHD Sit-ups and Toes to Bar

5-5-5-5-5-5

Muscle-ups

Weightlifting

WL: Hang Muscle Snatch (3-3-3 at 75%)

WL: Snatch (3-3-3 at 60%)

WL: Clean and Jerk (2-2-2 at 60%)

Aerobic Conditioning

AC: Metcon (Time)

Run 3000m

Metabolic Conditioning

MC: Metcon (Time)

AMRAP 10mins

5 KB Deadlift 24kg/16kg

20m Farmers Carry

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