Friday 170120

CrossFit Carina, CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

In teams of 3:

4 Rounds (each)

20m Light Farmers Carry

5 Cal Ski/Bike

5 Sit Ups

Class

Snatch Pull (8-8-8)

8RM, 8 @ 95%, 8 @ 90%

Metcon (Calories)

In teams of 3:

15 Minute AMRAP for Cals

CrossAxed

Ski for Cals

50m Farmers Carry 32/24kg

Rest

Carina

Bike for Cals

15 Deadlift 80/55kg

Rest
Scored in Cals. Changeover is when athlete 2 has completed Farmers Carry or Deadlifts. When you are on the machine you should be sprinting……

Metabolic Conditioning

MC: Metcon (Time)

3 Rounds for time:

3 Legless Rope Climbs

20/17 Cal Air Bike

Weightlifting

WL: Power Snatch (5-5-5)

5RM, 5 @ 95%, 5 @ 90%

WL: Hang Muscle Snatch (5-5-5)

5RM, 5 @ 95%, 5 @ 90%

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