Tuesday 271118

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

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

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: