Wednesday 311018

Announcements

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Semper Paratus Teams 2019 is live. Grab a team and register asap so you do not miss out.

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 PVC Dislocates

10 Overhead Lunges

10 Russian Swings

100m Jog

Fitness & Performance

Power Snatch (3-3-3-3-3)

These will be touch and go reps.

Metcon (Time)

27-18

Clean and Jerk 40kg/30kg

Box Jump 24″/20″

Extra Credit

STR: Back Squat (6×2 at 80%)

COND: Metcon (5 Rounds for time)

Assault Bike Sprints

50-40-30-20-10 (calories)

Rest 1:1

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