Thursday 220819

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Lizard Stretch

-then-

4 Rounds

5 Thoracic Rotations

5 Front Squats

100m Run/Row/Ski

Class

Front Squat (10-10-10-10)

Metcon (Time)

3 Rounds

50 Squats/50 Pistols/50 Lunges

7 Muscle-ups

10 Hang Power Cleans 60kg/40kg

Metcon (Time)

3 Rounds

50 Squats/50 Pistols/50 Lunges

7 Muscle-ups

10 Hang Power Cleans 60kg/40kg

Weightlifting

WL: Hang Muscle Snatch (3×3 at 75%)

WL: Snatch (3×3 at 60%)

WL: Clean and Jerk (3×2 at 60%)

Metabolic Conditioning

MC: Metcon (Time)

10 Rounds

50m Sprint

5 Burpee Pull-ups

Walk 50m

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