Monday 261118

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)

2 Rounds

10 Scap Retractions

5 Thrusters

10 Scap Retractions

5 Burpees

100m Jog

Fitness & Performance

Thruster (3-3-3-3-3)

Fitness

FIT: Metcon (Time)

For Time:

30 Chest to Bar Pull-ups

60 Burpees

Performance

PERF: Metcon (Time)

For Time:

30 Bar Muscle-ups

60 Burpees

Extra Credit

SKILL: Metcon (Time)

5 Rounds

Max L-sit Hold

60s Deadball Bear Hug

COND: Metcon (Time)

12-9-6-3

Deadlift 80kg/50kg

Floor Press 80kg/50kg

Power Clean 80kg/50kg

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