Monday, December 16


Burgener warm up


  •  4 sets of 3 reps of Hang Squat Snatch (heavier each set)
  • start each from the ground lift to full deadlift extension, then lower to just above the knee

Met-Con WOD:

4 rounds of the following for time:

  • 2 Hang Power Cleans
  • 4 Front Squats
  • 6 Thrusters
  • 8 Deadlifts
  • 10 Box Jumps

each round needs to be heavier than the last

suggestion is starting weight of 95#/55#


  • 20 Hollow Rocks
  • 20 Strict Pull Ups (add weight if you can)
  • max weight dips for 10 reps

About crossfitcphs

PE Teacher at Carleton Place High School
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