Thursday, November 19 Gym Open @ 6:15am

ordered:)

 

PREPARATION:

Three rounds of:

  • 3 Bottom Burpees
  • Row 150m

STRENGTH:

  • 1 set of 8 reps of Deadlifts @ 40% of new Training Max
  • 1 set of 6 reps @ 60%
  • 1 set of 5 reps @ 85%
  • 1 set of 3 reps @ 90%
  • 1 set of 1 + reps @ 95%

Met-Con WOD:

ROWING ACTION:

2 sets of 5 rounds – 1:00 work, 1:00 rest

  • Round 1 – Rate 24
  • Round 2 – Rate 26
  • Round 3 – Rate 28
  • Round 4 – Rate 28+ (must be rowing full length)
  • Round 5 – Flat-out (full length not required)

REST 5 minutes and then:

  • 21 American Kettlebell Swings 
  • 21 Goblet Squats 
  • 7 Burpees
  • 15 American Kettlebell Swings
  • 15 Goblet Squats
  • 7 Burpees
  • 9 American Kettlebell Swings
  • 9 Goblet Squats
  • 7 Burpees
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About crossfitcphs

PE Teacher at Carleton Place High School
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