Thursday 151118

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)

45s Deadbug

20 Iron Cross Rotations

30s Deadbug

20 Squats

15s Deadbug

20 Good Mornings

-then-

400m Jog

Fitness & Performance

Metcon (No Measure)

3-5 Rounds

5-10 Seated Barbell Press

10-30 Hollow Rocks

Metcon (Time)

3 Rounds

400m Run

21 SDHP 35kg/25kg

12 Bar Facing Burpees

Extra Credit

STR: Bench Press (10-8-6-4-2)

Same weight increments

SKILL: Metcon (No Measure)

Complete 10 Peg Board Ascents

COND: Metcon (Time)

5 Rounds

10 DB Snatch 22.5kg/15kg

10 Toes to Bar

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