Strength

Back Squat 4×8 @ 75%

MetCon

MAX EFFORT/SPRINT

i) 3 Rounds of:

15 Calorie SE

2 Minute Rest

ii) 3 Rounds of:

15 Calorie Row

2 MInute Rest

iii) 3 Rounds of:

15 Calorie AB

2 Minute Rest

*Score = Total Time of BEST Round*

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!!!**

Friday (Holiday)

10am – Canada Day Partner WOD

***Family & Friends Day***

Friday morning 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 sweat on before the long weekend!!!

Saturday – CLOSED

Sunday – CLOSED

MetCon

45 Minute AMRAP of:

400m Run

3 Squat Snatches (105/155#)

25 Situps

400m Run

3 Squat Snatches (105/155#)

25 V-Ups

400m Run

3 Squat Snatches (105/155#)

25 T2B

400m Run

3 Squat Snatches (105/155#)

25 GHDSU

Lift

EMOTM 12 Minutes of:

2 Split Jerk

MetCon

0:00-10:00

50 HSPU

100 SA DB S2OH (35/50#)

*Every Minute Perform 2 Burpees*

10:00-11:30

21-15-9 of:

Double Unders

Tuck Jumps

11:30-21:30

50 Pullups

100 SA DB Bent Over Rows (35/50#)

*Every Minute Perform 2 Burpees*

21:30-23:00

21-15-9 of:

Double Unders

Tuck Jumps