Saturday 171118

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 (grab a mate)

20 Calf Pumps

15 Syncro Squats

10om Run

5 Lateral Burpees Over Partner

Fitness & Performance

Metcon (AMRAP – Reps)

AMRAP 20mins

“In Partners”

200m Run (Partner 1)

32 Deadlifts 80kg/50kg

200m Run (Partner 2)

32 Toes to Bar

200m Run (Partner 1)

32 Deadlifts 80kg/50kg

200m Run (Partner 2)

32 Pull-ups

Extra Credit

Metcon (Time)

For Time:

2000m Run

200m Row

2000m Run

STR: Clean (Build to a 3 Rep Max (touch and go))

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