Wednesday, November 11 Gym Open @ 6:15am

PREPARATION:

4 rounds of:

  • Row 2oom 
  • 5 One Arm DB OHS (alternate each round)

STRENGTH:

  • 1 set of 10 reps of Strict Press @ 40% 
  • 1 set of 8 reps @ 50%
  • 1 set of 3 reps @ 75%
  • 1 set of 3 reps @ 80%
  • 1 set of 3 reps @ 85%
  • Split Jerks from the Blocks

Met-Con WOD:

As many rounds as possible in 18 minutes of:

  • 11 Push Press 75/45
  • 11 Burpees
  • 11 Thrusters 75/45
  • 11 Pull Ups

In the 11th minute, stop for a minute of silence and pay homage to our fallen heroes.

at minute 12, get back her until 18 minutes is up!

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About crossfitcphs

PE Teacher at Carleton Place High School
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