Tuesday 271118


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)

3 Rounds

30s Dead Bug

20 Hollow Rocks

10 Russian KB Swings

100m Jog

Fitness & Performance

Metcon (2 Rounds for time)

1000m Row

75 Wall Balls 20#/14#

Rest 5mins

1000m Run

50 Hang Power Cleans 60kg/40kg

Extra Credit

STR: Metcon (Time)

For Time:

100 Strict Press at 50% BW

COND: Metcon (Time)

3 Rounds

30 Cal Assault Bike

30 Hip Extensions

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