Wednesday 071118

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)

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

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