CROSSFIT

Lift

Power Clean 3×8 (Light/Control)

EMOTM 8 Minutes of:

Clean Pull/Clean High Pull/Hang Power Clean (2)

MetCon

Plyometrics – 30 Minutes

Baseline

500m Row For Time

CROSSFIT

Strength

Push Press 3-3-5-5-5-3-3

30 Decline Pushups

MetCon

For Time:

1km Run

50 Thrusters (35/45#)

30 Pull-ups

CROSSFIT

Strength

Front Squat 10-5-15-3-20-1

MetCon

For Time:

50 Power Cleans (95/135#)

30 Back Squats (95/135)

10 S2OH (95/135#)

#proudtobecanadian

CROSSFIT

Strength

The “Other” CrossFit Total

Clean (Any Style) 1RM

Bench 1RM

OH Squat 1RM