Monday 041119

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

5 Rounds

10 Shin Box

10 Cossack Squats

20 Skips

5 Broad Jumps

Class

Metcon (Time)

5 Rounds

10 Back Squats 80kg/50kg

400m Run

Weightlifting

WL: Snatch Balance (5-5-5)

WL: Snatch (3-3-3)

Snatch with a 2 second pause at knee

Focus on pull off floor and holding good position

Gymnastics

GC: Pull-ups / Chest to Bar Pull-ups / Muscle Ups (18-18-18)

Every Minute on the Minute for 5 Minutes

6 Pull-ups

6 Chest to Bar Pull-ups

6 Bar Muscle Ups
Try not to come off the bar, scale to a series of movements where the last movement is your highest skill, ie ring row, kipping pull up, strict pull up.

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