Thursday 221118


Semper Paratus Teams 2019 is live. Grab a team and register asap so you do not miss out.

CrossFit CrossAxed – CrossFit


Warm-up (No Measure)

5 Rounds

25m Jog

25m Jog Backwards

25m Side Step (each way)

25 Calf Pumps

Fitness & Performance

5k Run (Time)

Max Effort 5k Run

Extra Credit

STR: Push Press (5-5-5-5-5)

SKILL: Metcon (AMRAP – Rounds)

AMRAP 15mins

3 Pegboards

9 Box Jumps 40″/30″

WET: Metcon (AMRAP – Reps)

This is only if it is pouring rain and unsafe to do the 5km run:

5 Rounds

60s max Cal Row

60s max Double Unders

60s max Cal Bike

60s max Russian KB Swing 24kg/16kg

60s Rest

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