Friday 301118

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

20 Calf Pumps

10 PVC Dislocates

5 Overhead Squat

100m Jog

Fitness & Performance

Snatch (Build to a heavy single)

Metcon (7 Rounds for time)

Every 2 minutes for 7 Rounds

200m Sprint

Extra Credit

STR: Paused Front Squat (3-3-3-3-3)

COND: Ticker (AMRAP – Rounds and Reps)

AMRAP 12mins

3 Burpees

10m Shuttle Run

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