Thursday 011118

Announcements

Shirts are in, please pay and collect asap, 1 week to collect then they become up for sale to anyone.
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)

5 Rounds

10 Scap Retractions

10 Push-up Scap Retractions

10 Knee Raises

25m High Knees

25m High Heels

50m Jog

Fitness & Performance

Metcon (Time)

Teams of 2

150 Pull-ups

150 Push-ups

150 GHD Sit-ups

150 Syncro Air Squats

*20min cap

Extra Credit

COND: Metcon (Time)

Row 5000m at a steady pace

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