Friday, August 28 Gym Open @ 6:20am

PREPARATION:

  • 10 Good Mornings
  • 1 minute Pull Up Bar hold
  • 20 Hollow Rocks

STRENGTH:

  • 1 set of 10 reps of Deadlift @ 40%
  • 1 set of 8 reps @ 50%
  • 6 sets of 3 reps heavier each set

Met-Con WOD:

AMRAP in 12 minutes of the following:

  • 4 Power Cleans @ 135/95 (or 115/65)
  • 3 Squat Cleans @ 135/95
  • 2 Thrusters @ 135/95
  • 1 Split Jerk @ 135/95
  • 200m Run/Row/Ski Erg

(from CrossFit Connection)

FINISHER:

  • what we didn’t do in the Finisher yesterday:)
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About crossfitcphs

PE Teacher at Carleton Place High School
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