Happy Louis Riel Day!!!

WOD: Coaches Choice!!!

Come out to either 9am (Coach Hugo), or 2pm (Coach Meg) to see what they have in store for you this holiday!!!

10am – Plyometrics – Jumps – Coach Clare

11am – Technique & Movement – Open Prep – Coach Clare

12pm – Olympic Lifting – Clean & Jerk/Snatch – Coach Clare

CROSSFIT

Strength

OH Lunge Walk 4×10

MetCon

“Route 90″ (Previously ‘The 900”)

In Teams Of 2 Complete:

200 Double Unders

175 S2OH (35/45#)

150 Air Squats

125 Situps

100 Burpees

75 Tuck Jumps

50 Pushups

25 Turkish Getups (35/45#)

CROSSFIT

Strength

i) Thruster 5RM

ii)  SA Seated KB Press 3×8/Arm

MetCon

20 Minute AMRAP of:

5 MUs

10 HSPU

15 Deadlifts (155/225#)

Be sure to wear appropriate clothing (Long Socks/Pants/Gloves) as we will be going over Rope Climbs!!!

CROSSFIT

Skill

Rope Climb Technique

3 Sets of:

60s MAX Rope Climbs/Rope Pulls

120s Rest

MetCon

“Josh”

For Time:

21 OHS (65/95#)

42 Pullups

15 OHS (65/95#)

30 Pullups

9 OHS (65/95#)

18 Pullups