Monday 031218

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)

5 Rounds

10s Bike Sprint

10 Hanging Knee Raises

10 Iron Cross Rotations

50m Jog

Fitness & Performance

Metcon (AMRAP – Reps)

AMRAP 12mins

16 Dumbbell Thrusters 22.5kg/15kg

24 GHD Sit-ups

Straight into

AMRAP 12mins

16 Cal Bike

24 Russian KB Swings 32kg/24kg

Extra Credit

STR: Back Squat (3-3-3-3-3)

COND: Metcon (Time)

4 Rounds

75 Double Unders

15 Dumbbell Snatch 35kg/22.5kg

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