Monday, March 31 Gym Open @ 5:30 pm

Photo: Scott Laird and his better half in Malaysia:)

  • Scott Laird representing the crew in Thailand!
  • Tonight you can choose from 2 workouts!
  • Check the bulletin board for an event I think we should go to this coming Satyrday at 5:00 in Perth an St. John’s Catholic High School.

STRENGTH:

  • Pause Back Squats 2 reps EMOM for 7 minutes using 70% of your 1 rep Max
  • 3 full seconds in bottom position

Met-Con #1: 14.5 from CrossFit Open

Workout 14.5

21-18-15-12-9-6-3 reps for time of:
95-lb. thrusters
Burpees

14-5mainsite4-sjdbye7897333_th.jpg

Or….

Met-Con #2:

Start with 10 Handstand Push Ups (or your version)

  • 21 Deadlifts 185/135
  • run 2 laps of outer hallway
  • 9 Pull Ups
  • 15 Deadlifts
  • run the 2 laps
  • 15 Pull Ups
  • 9 Deadlifts
  • run 2 laps
  • 21 Pull Ups

End with 10 Handstand Push Ups (or your version)

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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