Tuesday 061118

Announcements

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)

4 Rounds

10 Iron Cross Rotations

10 Straddle Sit-ups

30s Deadbug

100m Run

Fitness & Performance

Deadlift (3-3-3-3-3)

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Extra Credit

STR: Shoulder Press (3 Rep Max)

SKILL: Metcon (Weight)

5 Sets

3 Turkish Get-ups (each side)

50m Prowler Sprint

Rest approx. 2mins between sets

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