CROSSFIT
MetCon
In Teams of 2, Complete For Time:
Buy In: 1500m Row (Switch Every 250m)
80 Hang Power Cleans (75/115#)
80 Front Squats (75/115#)
80 Push Press (75/115#)
80 Front Rack Lunges (75/115#)
Cash Out: 1500m Row (Switch Every 250m)
*Both partners are to use ONE barbell and the barbell cannot touch the ground. If it does, both partners are to perform 10 synchro bar facing burpees.*
CROSSFIT
Strength
EMOTM 12 Minutes of:
2 Back Squats (Ascending)
MetCon
Drop Ladder 10-1 For Time of:
KB SDHP (1.5/2 Pood)
Bench Press (95/135#)
T2B
CROSSFIT
MetCon
14 Minute AMRAP of:
250m Run
40 Double Unders
7 CTB Pullups
Gymnastics
EMOTM 15 Minutes of:
Min 1: 6 Ring Rows
Min 2: 6 Seated Box Hops (24/30″)
Min 3: 12 GHDSU
*Repeat 5 Times*
Friday
Regular Hours (Open Gym Cancelled)
Saturday
CrossFit 9/10am – Coach Clare
***Partner WOD/Bring a Friend***
Sunday
CLOSED
Monday (Holiday)
5pm – Labour Day WOD – Coach Clare
***Bring a Friend***
CROSSFIT
MetCon
On Every 5th Minute (5 Sets) for 25 Minutes Perform:
5 Deadlifts (225/315#)
10 Bar Facing Burpees
15 HSPU
20 Wall Balls (W: 14/9 M: 20/10#)
Gymnastics
i) On a 12 Minute TImer:
HSW Practice
ii) For Time:
10 BMU
