Wednesday 071118


Semper Paratus Teams 2019 is live. Grab a team and register asap so you do not miss out.

CrossFit CrossAxed – CrossFit


Warm-up (No Measure)

3 Rounds

20 Monster Walks (each side)

15 Scap Retractions

10 KB Thrusters (5/side)

5 Inch Worms

Fitness & Performance

Back Squat (3-3-3)

Metcon (AMRAP – Rounds)

AMRAP 9mins

21 Box Jumps 30″/24″

100 Double Unders

Extra Credit

STR: Sumo Deadlift (10-8-6-4-2)

COND: Metcon (Time)

For Time:

1000m Sandbag Run

50 Burpees over Sandbag

25 Sandbag Thrusters

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: