Wednesday 220120


6 Week Challenge is live:
Book your place here or go to or for more info

2 weeks until go time…..!

CrossFit Carina, CrossFit CrossAxed – CrossFit


Warm-up (No Measure)

In Partners:

3 Rounds

5 Hang Power Cleans + 30 sec Front Rack partner assisted stretch

5 Front Squats

15Cal Shared Bike Sprint


Metcon (No Measure)

Bar Muscle Up, CTB and Pull Up Skill Work
Spend 15 minutes working on the movement or progression you want to next develop ( ie. the butterfly pull up or maybe the kip of the kipping pull up).

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP (rounds and reps)

10 Clean & Jerk 60/40kg

10 Front Squats 60/40kg


MC: Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP for rounds and reps:

250m Row

Every 50m of row is 1 rep

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