Friday 161118

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 (lateral)

20 Monster Walks (forward/back)

20 Scap Retractions

20 Jumping Lunges

200m Jog/Row (mix it up)

Fitness & Performance

Back Squat (1 Rep Max)

Metcon (Time)

For Time:

40 DB Overhead Lunges 22.5kg/15kg

40 DB Thrusters 22.5kg/15kg

Extra Credit

COND: Metcon (AMRAP – Rounds)

EMOM x 12

1. 15 Cal Bike

2. 12 Cal Row

3. 9 Cal Ski
Aim for at least 30s rest

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