Tuesday 201118

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

10 Walking Lunges

10 Med Ball Squats

10 Knee Raises

50 Single Skips

Fitness & Performance

Metcon (Time)

4 Rounds

21 Front Rack Lunges 50kg/35kg

18 Wall Balls

15 Toes to Bar

100 Double Unders

Extra Credit

STR: Deadlift (5-5-5-5-5)

COND: Metcon (5 Rounds for time)

5 Rounds

20/15 Cal Bike

10 Power Cleans 60kg/40kg

Rest 2mins

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