Monday, October 20 Gym open @ 5:20 pm


  • 5 Man/Woman on Fire Burpees
  • 5 each Jump over kneeling partner/scoot through under partner
  •  2 minute paleo chair


  • we are almost done, folks! Next week is a Deload week for squats – then Max it out the following week
  • 6 sets of 2/4 @ 100% (yep, you read that correctly)
  • 2 minute REST between sets

Met-Con WOD:


For time:
30 box jumps, 30-inch box /24 inch box
30 chest-to-bar pull-ups/pull ups
30 kettlebell swings, 53/35
30 walking lunges with 95-lb. barbell/55-lb. barbell
30 knees-to-elbows/hollow rocks
30 push presses, 95 lb./55 lb.
30 hip extensions, holding a 25-lb. plate/10-lb. plate
30 wall ball shots, 20-lb. ball to 11-foot target/14-lb. ball to 9- foot target
30 burpees
30 triple-unders/double unders/150 singles

About crossfitcphs

PE Teacher at Carleton Place High School
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