Friday 231118

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

7 Med Ball Squats

7 Step-ups/Box Jumps

7 Push Press

100m Row

*increase pace each round

Fitness & Performance

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Extra Credit

STR: Clean and Jerk (Build to a heavy single)

COND: Metcon (Time)

10-20-30-40-50-40-30-20-10

Calories on Rower

Rest 1 minute between efforts

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