Wednesday, November 4 Gym Open @ 6:15am

Scot Moore rocks the Old School Rebel vibe in Florida

Schuyler Seccaspina does the same:)

PREPARATION:

  • 3 sets of 6 reps of Seated DBell Press

STRENGTH:

  • 1 set of 10 reps of Strict Press @ 40%
  • 1 set of 8 reps @ 50%
  • 1 set of 5 reps @ 70%
  • 1 set of 5 reps @ 75%
  • 1 set of 5 reps @ 80%

REST 3 minutes

  • take 10 minutes to establish a heavy 1 rep Push Press

Met-Con WOD:

  • 21 Back Squats @ 135/95
  • 21 Push Ups and 21 Sit Ups
  • 3 laps of halls Farmer’s Carry
  • 15 Front Squats @ 135/95
  • 15 Burpees
  • 2 laps of halls Farmer’s Carry
  • 9 Back Squats @ 135/95
  • 9 Man on Fire Burpees
  • 1 lap of halls Farmer’s Carry
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About crossfitcphs

PE Teacher at Carleton Place High School
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