Tuesday 200819

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

5 Sets:

5 Good Mornings

5 Back Squats

10 Scap Retractions

100m Run/Ride

Class

Metcon (AMRAP – Rounds)

AMRAP 20mins

9 Deadlifts 60kg/40kg

10 Burpee Pull-ups

11 Power Cleans 60kg/40kg

12 Toes to Bar

Weightlifting

WL: Overhead Squat (Build to a heavy single)

WL: Muscle Snatch (Build to a heavy single)

WL: Power Snatch (4×1 at 80%)

Metabolic Conditioning

MC: Metcon (Time)

2 Rounds

30 Dead Ball Lunges (bear hug)

5 Muscle-ups

15 Dead Ball Squats (bear hug)

5 Muscle-ups

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