Monday 051118

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)

Barbell Warm-up

-then-

3 Rounds

5 Thrusters

5 Sotts Press

100m Jog

Fitness & Performance

Metcon (3 Rounds for time)

With a partner, “I go you go style”

A.

21-15-9

Calorie Row

Thruster 40kg/30kg

B.

15-12-9

Calorie Row

Thruster 50kg/35kg

C.

12-9-6

Calorie Row

Thruster 60kg/40kg

Extra Credit

STR: Back Squat (6×2 at 80%)

COND: Metcon (Time)

Run 5000m

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