Thursday 081118

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

5 PVC Dislocates

5 Overhead Squats

5 Sotts Press

30s Deadbug

100m Jog

Fitness & Performance

Metcon (Time)

20 Rounds for Time:

2 Snatches 50kg/35kg

4 Overhead Squats 50kg/35lg

6 Wall Balls (10ft) 20#/14#

Extra Credit

SKILL: Metcon (AMRAP – Rounds)

AMRAP 15mins

10m Handstand Walk

5 Strict Dips

COND: Metcon (AMRAP – Rounds)

EMOM x 8

8 Wall Balls + 8 Burpees

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