Monday, June 29 Gym Open 5:20pm

PREPARATION:

 2 rounds of the following

  • 15 Wall Balls
  • 12 Slam Balls
  • 9 KB Taters

STRENGTH:

5 sets of:

  • Full and One Quarter Front Squats x 2 (heavier each set)
  • REST 2  minutes between sets

https://www.youtube.com/watch?v=WpxxIN_YeLA

Met-Con WOD:

15-12-9 reps of:

  • Power Cleans 95/65 (may be scaled lower of course)
  • Thrusters 95/65

REST 3 minutes

AMRAP for 10 minutes of:

  • 1 round of “Cindy” (5 Pull Ups, 10 Push Ups, 15 Air Squats)
  • 3 Hang Power Snatch 105/55 (may scale up to 135/95  or down to 75/45)

REST 3 minutes

For time:

  • 30 Deadlifts @ 185/135 (may scale down to 135/95)
  • 30 Calorie Row
  • 30 Burpees

We can start in different stations to maximize use of the 4 rowers

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About crossfitcphs

PE Teacher at Carleton Place High School
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