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!!!

MetCon

In Teams of 2 Complete For Time:

Buy In: 10 Rope Climbs

10 Rounds of:

6 Pullups

9 KB Swings (1.5/2 Pood)

12 Wall Balls (W: 14/9 M: 20#/10′)

10 Rounds of:

6 T2B

9 KB SDHP (1.5/2 Pood)

12 Med Ball Cleans (14/20#)

Cash Out: 10 Rope Climbs

[45 Minute Time Cap]

Strength

Push Press 10-10-8-8-6-6 (Ascending)

MetCon

On Every 4th Minute For 5 Sets Perform:

20/25 Calorie Assault Bike

Strength

OH Squat 6-6-6-4-4-4 (Ascending)

MetCon

For Time:

400m Run

40 HSPU

400m Run

30 Hang Power Clean (95/135#)

400m Run

20 Burpee Box Overs (20/24″)