CROSSFIT

MetCon

For Time

750m Row/Ski Erg

Followed By:

21-15-9 of:

SA Hang DB Snatch – R (35/50#)

SA Hang DB Snatch – L (35/50#)

Lateral Burpees

Followed By:

750m Row/Ski Erg

Followed By:

21-15-9 of:

SA DB Thruster – R (35/50#)

SA DB Thruster – L (35/50#)

DB Facing Burpees

Followed By:

750m Row/Ski Erg

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“Herd At Home” Series

MetCon

For Time

750m Run/Walk

Followed By:

21-15-9 of:

Plank Jumps

Squat Jumps

Lateral Burpees

Followed By:

750m Run/Walk

Followed By:

21-15-9 of:

Lunge Jumps (Per Side)

DB Facing Burpees

Followed By:

750m Run/Walk

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It’s that time of year everyone!!!

Since Canada Day hits on a Wednesday this year, we decided that there is no better way to kick off our nations birthday with our one and only 3rd Annual “Beer Mile”!!!

July 1st @ 1pm – ANYONE WELCOME!!!

For FULL set of rules, please visit https://www.beermile.com/rules

More details to come.

CROSSFIT

Lift

Clean & Jerk

3×3 (Across)

2×2 (Across)

5×1 (Ascending)

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“Herd At Home” Series

Lift (Broomstick)

i) EMOTM 10 Minutes of:

Clean Pull (2) + Power Clean (2) + Push Jerk (2)

ii) EMOTM 10 Minutes of:

Clean High Pull (2) + Squat Clean (2) + Split Jerk (2)

iii) EMOTM 10 Minutes of:

Power Clean (2) + Squat Clean (2) + Split Jerk (2)

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CROSSFIT

Strength

Front Squat 6×3 (Ascending)

MetCon

2 Rounds For Time of:

35 Wall Balls (W: 14/9 M: 20#/10′)

20 Power Cleans (75/115#)

10 Med Ball Pistol Squats (14/20#)

5 Ring Muscle Ups

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“Herd At Home” Series

MetCon (Chair/Ledge)

5 Rounds For Time of:

400m Run/Walk

35 Squat Jumps

20 Bench Dips

10/Side NON-Alternate Pistol Squats

5 Wall Walks OR Inch Worm + Pushup

CROSSFIT

MetCon

4 Rounds For Time of:

400m Run

60 Double Unders/120 Skips/60 Jumping Jacks

40 Situps

20 Straight Arm Burpees

Mobility

Coaches Choice

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“Herd At Home” Series

MetCon (Rope)

4 Rounds For Time of:

400m Run

60 Double Unders/120 Skips/60 Jumping Jacks

40 Situps

20 Straight Arm Burpees

Mobility