Friday 021118

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)

2 Rounds

200m Jog/Row

5 Press

5 Front Squat

5 Thruster

3 Burpees

Fitness & Performance

Squat Clean and Power Jerk (2-2-2-2-2)

Metcon (Time)

For Time:

1000m Run

45 Dumbbell Box Step Overs 24″/20″

DB – 22.5kg/15kg

Extra Credit

STR: Back Squat (4×4 at 90%)

SKILL: Metcon (Weight)

4 Rounds

10 Double KB Front Rack Lunge

10m Double KB Overhead Walk
Unbroken sets

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