Saturday 241118

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)

Grab a partner and move in synchro

3 Rounds

5 Press

5 Push Press

5 Inch Worm Push ups

5 x 10m Shuttles (relay style)

Fitness & Performance

Metcon (Time)

21-15-9-15-21

Push Jerk 42.5kg/30kg

Pull-ups

Burpees

Extra Credit

COND: Metcon (AMRAP – Rounds)

EMOM x 20

Odd – 18/15cal Bike

Even – 20 GHDSU

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