Thursday 291118

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

15 Banded Good Mornings

10 Iron Cross Rotations

200m Jog

Fitness & Performance

Metcon (AMRAP – Rounds and Reps)

AMRAP 15mins

15 Deadlifts 60kg/40kg

15 Push-ups

15 GHD Sit-ups

Extra Credit

Metcon (AMRAP – Rounds)

EMOM x 16

Odd – 250/200m Row

Even – 3 Clean and Jerks

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