Saturday 011218

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

200m Jog

20m Bear Crawl

20m Walking Lunge

-then-

Air Fran

Fitness & Performance

Kettlebell Carry Challenge (Time)

For Time:

800m Kettlebell Farmers Carry

Rx+ Front Rack Carry
Every time you need to put kettlebells down you are required to run back to the start line before continuing with you carry.

Extra Credit

STR: Weighted Pull-ups (8-8-8-8)

SKILL: Metcon (AMRAP – Rounds)

AMRAP 15mins

2 Pegboards

8 Box Jumps 40″/30″

16 Triple Unders

COND: Metcon (Time)

5 Rounds

15 Cal Bike

30 Abmat Sit-ups

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