Monday, January 27 Gym open @ 5:30 pm


superset the following:

  • 10/8/6/4 Bench Press @ 60%/70%/80%/90%
  • 10/8/6/4 Pendlay Rows (heavier each set)

Met-Con WOD:

  • This WOD is inspired by the upcoming Open CrossFit Games. Normally it would require one round of the following with double the reps
  • We are going to give it a rip by breaking it into rounds

2 rounds of the following:

 30 minute time cap

  • 25 Wall Ball (yup – tough sugar)
  • 25 Double Unders (50 singles)
  • 20 Box Jumps
  • 20 Toes to Bar (or version)
  • 15 Chest to Bar Pull Ups (or version)
  • 15 Burpees
  • 10 Cleans 145/65
  • 10 Jerks 145/65 (must be cleaned first)
  • 5 Snatch 115/55
  • 5 Muscle Ups (or use rubber band or Ring Thing)



About crossfitcphs

PE Teacher at Carleton Place High School
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