Monday 191118

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 Press

5 Push Press

5 Back Squats

10m Bear Crawl

100m Jog

Fitness & Performance

Split Jerk (2-2-2-2-2-2-2-2)

Metcon (Time)

21-15-9

Floor Press 80kg/40kg

HSPU

200m Sprint

Extra Credit

STR: Bench Press (5-5-5-5-5)

COND: Metcon (Time)

For Time:

2000m Row

200m Run

2000m Row

SKILL: Metcon (AMRAP – Rounds)

EMOM x 12

Odd – 10 Strict Toes to Bar

Even – 10 Strict Pull-ups

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