Strength

OH Squat 5-5-5-3-3-3 (Ascending)

MetCon

On Every 4th Minute For 5 Sets Perform:

400m Run

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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!!!**

Strength

Back Rack Reverse Lunges 5×10 (Ascending)

*After Each Set Perform 5 Seated Box Jumps*

MetCon

For TIme:

75 DUs

60 SA DB Chest Press – L (35/50#)

75 DUs

60 SA DB Chest Press – R (35/50#)

75 DUs

60 SA DB Bent Row – L (35/50#)

75 DUs

60 SA DB Bent Row – R (35/50#)

Lift

i) EMOTM 10 Minutes of:

3 Snatch Balance

ii) EMOTM 10 Minutes of:

3 Snatch High Pulls

iii) EMOTM 10 Minutes of:

2 Hang Snatch

*WAVES = Add Weight Every 2nd Minute*

Friday

Regular Hours

Saturday – CLOSED

Sunday – CLOSED

Monday (Holiday)

12pm – Canada Day Partner WOD

***Family & Friends Day***

Monday at noon 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 good sweat on a day off!!!