Wednesday 211110

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 PVC Dislocates

10 Overhead Squats

3 Burpee Broad Jumps

100m Row/Ride

Fitness & Performance

Snatch Balance (5-5-5-3-3-3-3-3)

Metcon (AMRAP – Reps)

AMRAP 9mins

“In Partners”

100 Sit-ups

100 Burpee Box Jump Overs 24″/20″

Extra Credit

STR: Back Squat (5-5-5-5-5)

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