Lift

EMOTM 12 Minutes of:

1 Split Jerk

MetCon

EMOTM 30 Minutes Perform:

1 RMU

2 Strict HSPU

3 Deadlifts (165/245#)

MetCon

For Time:

50 Thrusters (45/65#)

1 Rope Climb

5 Burpee Box Hops (20/24″)

40 Thrusters (55/75#)

2 Rope Climbs

10 Burpee Box Hops (20/24″)

30 Thrusters (65/95#)

3 Rope Climbs

15 Burpee Box Hops (20/24″)

20 Thrusters (75/115#)

4 Rope Climbs

20 Burpee Box Hops (20/24″)

10 Thrusters (95/135#)

5 Rope Climbs

25 Burpee Box Hops (20/24″)

[45 Minute Time Cap]

Accessory (Mobility)

i) Partner PNF Hamstring Stretch

ii) Thoracic Stretch Hold (Roller/Bar)

Strength

Back Squat 4×8 @ 75%

MetCon

MAX EFFORT/SPRINT

i) 3 Rounds of:

15 Calorie SE

2 Minute Rest

ii) 3 Rounds of:

15 Calorie Row

2 MInute Rest

iii) 3 Rounds of:

15 Calorie AB

2 Minute Rest

*Score = Total Time of BEST Round*

MetCon

PARTNER WOD!!!

For Time:

400m Run (Each)

40 Burpee Step Ups (Shared)

40 Pushups (Shared

60s Plank (Elbows – Each)

500m Row (250m Each)

50 KB SDHP (Shared)

50 Bench/Ring Dips (Shared)

60s Wall Sit (Each)

400m Run (Each)

40 Burpee Step Ups (Shared)

40/Side Walking Lunges (Shared)

60s Plank (Hands – Each)

500m Row (250m Each)

50 KB SDHP (Shared)

50/Side Lateral Leaps (Shared)

60s Wall Sit (Each)

**Weights/Box Height = ATHLETE CHOICE!!!**

Friday (Holiday)

10am – Canada Day Partner WOD

***Family & Friends Day***

Friday morning will be a FREE workout for any and EVERYONE who would like to try out the wonderful sport of CrossFit!!! Bring a friend or family member out to get a sweat on before the long weekend!!!

Saturday – CLOSED

Sunday – CLOSED