Wednesday 141118


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

100m Jog

10 Med Ball Thrusters

10 Iron Cross Rotations

10 Spinal Balances

Fitness & Performance

Metcon (Time)


Wall Balls 20#/14#



500m Row (Time)

Max Effort 500m Row

Extra Credit

STR: Back Squat (6×2 at 80%)

SKILL: Metcon (Weight)

4 Sets

3 DB Power Snatch

3 DB Squat Snatch


3 DB Sotts Press
*complete the complex on 1 arm before swapping

COND: Metcon (Calories)

Assault Bike

15 Rounds

30s above 70/60rpm

30s Rest

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: