Friday, November 28 Gym Open @ 6:20 am


  • 6 Skin the Cats
  • 10 Walking DB Plank Row


Bench Press + Push Ups + Ring Rows

3 rounds of the following:

move directly from BP to PU to RR – no rest; rest 2 minutes between sets

  • 8 reps of Bench Press @ 70%
  • 12 Strict Push Ups
  • 12 Strict Ring Rows

Met-Con WOD:

4 rounds of the following:

250 m row

14 Thrusters

8 Pull ups

(except for Trevor, who is apparently wrestling with his CrossFit identity)


About crossfitcphs

PE Teacher at Carleton Place High School
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