Monday 290719

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Thoracic Rotations

10 Iron Cross Rotations

10 Spiderman Lunges

100m Row/Ski Sprint

Class

Squat Clean (1 Rep Max)

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
*As a general rule, use 50% of 1 rep max.

Weightlifting

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

WL: Clean and Jerk (1-1-1 at 70%)

WL: Snatch Pull (2-2-2 at 100%)

WL: Front Squat (1-1-1-1-1 at 87%)

Metabolic Conditioning

MC: Metcon (Time)

For Time:

50 Dumbbell Burpee Box Step Overs
22.5kg/15kg

24″/20″

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