Monday, April 20 Gym Open @ 5:20pm

If you don’t plan your breaks, nature will plan them for you. Greg Glassman (Founder of CrossFit and CEO)

Check out the following opportunity:

Weightlifting-Seminar-Marketing final


  • 3 Wall Walks with a 15 second hold at top (nose should be close to wall)
  • 20 Stride Jumps
  • 20 steps of Overhead Med Ball Lunge in Great Hall


10 minute EMOM of the following:

  • 1 Power Clean + 1 Push Jerk (start @ 60% of your Clean Max)
  • increase weight as form continues to stay strong

Met-Con WOD:


3 rounds of the following:

  • 3 Strict Press @ 70% of your Strict Press Max
  • 5 Push Press
  • 7 Push Jerk/Split Jerk
  • 2 laps of the halls (300m)
  • 12 Toes to Bar (or K2E or Knees Up)

REST 5 minutes


21-18-15-12-9 reps of:

  • KB Swings
  • Sit Ups
  • KB Sumo Deadlift High Pull


  • TBD

About crossfitcphs

PE Teacher at Carleton Place High School
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