Monday, November 26


  • Power Cleans – establish a maximum

Met-Con WOD:

3 rounds of the following:

  • run 2 laps of the hall
  • 10 Overhead Squats 95/55 lbs (if it is too heavy, lower the weight)
  • 10 Push Press 95/55 lbs
  • 10 Pendlay Rows 95/55 lbs
  • 10 Thrusters 95/55 lbs
  • 10 Push Ups
  • 10 Pull Ups

Pendlay row:



  • complete one of the 30 in 30 challenges listed on chart

About crossfitcphs

PE Teacher at Carleton Place High School
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