Wednesday 061119

CrossFit CrossAxed – CrossFit


Warm-up (No Measure)

3 Rounds

8/6 Cal Bike/Ski/Row

10 Wall Ball Squats

10 Banded Good Mornings

10m Overhead Kettle Bell Walk


Metcon (AMRAP – Reps)

3 x 4 minute AMRAPS with 4 minutes rest


Cal Row

Wall Ball 20#/14#


Cal Bike

Kettle Bell Swing 32kg/24kg


Cal Ski

Power Snatch 40kg/30kg
Female Calories – 18-12-6


WL: Metcon (Weight)

4 sets (2 x 4)

2 Power Cleans into 4 Front Squats

(Do 2 power cleans then straight into 4 squats at clean weight)

Aerobic Conditioning

: Metcon (AMRAP – Rounds)

With a Partner

10 minute AMRAP

5 Sandbag Cleans

100m Farmers Carry with Kettle Bell 32Kg/24kg

Both working at the same time, one does cleans while the other does the carries then switch. Go solo if you can’t find a buddy

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