Tuesday 131118

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 Pressing Balances

5 Overhead Squats

100m Jog

-then-

Snatch Warm-up

Fitness & Performance

Snatch (3-3-2-2-2-1-1)

Snatch Pull (3-3-3-3-3)

Metcon (AMRAP – Reps)

AMRAP 5mins

Hollow Rocks

Extra Credit

COND: Metcon (Time)

For Time:

3000m Row

60 Thrusters 20kg/15kg

90 Sit-ups

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