Tuesday 160719

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Front Split Stretch

-then-

3 Rounds

5 Good Mornings

10 Scap Retractions

5 Leg/Knee Raises

100m Row/Ski

Class

Metcon (2 Rounds for time)

3 Rounds

9 Power Cleans 85kg/60kg

18 Toes to Bar

At 10:00

3 Rounds

9 Push Jerks 85kg/60kg

90 Double Unders

Weightlifting

WL: Muscle Snatch (Heavy Single)

WL: Snatch Balance (Heavy Single)

Aerobic Conditioning

AC: Metcon (Time)

Row 3000m

Metabolic Conditioning

MC: Metcon (Time)

21-15-9

Deadlift 85kg/60kg

9-7-5

Power Snatch 85kg/60kg

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