Monday 150719

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Lizard Stretch

-then-

3 Rounds

5 Back Squat (elbows forward)

5 Front Squat

10 Spiderman Lunges

100m Jog

Class

Front Squat (3-3-3-3-3)

Metcon (Time)

10-9-8-7-6-5-4-3-2

Kettlebell Swing 32kg/24kg

Goblet Squat 32kg/24kg
*every break is 10 burpees

Weightlifting

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

WL: Snatch Pull (3-3-3 at 97%)

WL: Snatch Grip Deadlift (3-3-3 at 105%)

WL: Romanian deadlift (5-5-5)

Aerobic Conditioning

AC: Metcon (Time)

3 Rounds

600m Run

15 Burpee Box Jumps 24″/20″

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