Saturday 031118

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)

400m Jog

5 Rounds:

5 Single Arm KB Swings (each side)

5 Single Arm KB Press (each side)

5 KB Windmills (each side)

10 KB Swings

*3 Burpees Every Time You Put The KB Down.

Fitness & Performance

Metcon (Time)

2 Rounds:

30 KB Swings

30 KB Front Rack Lunges (Single Arm)

400m Run

2 Rounds:

30 Russian KB Swings

30 OH KB Lunges (Single Arm)

400m Run

KB Weight 32kg /24kg

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