Wednesday, March 9 Gym Open @ 6:15am


21-15-9 of:

  • Calories on Airdyne
  • Handstand Hold in seconds (nose and toes)
  • Air Squats


  • 5,5,3,3,1,1 reps of Front Squats
  • heavier each round
  • work up to about 80% on last set

Met-Con WOD:

Based on a workout from CrossFit Connection

30 minutes on the clock

5 rounds of:

  • 250m Row
  • 10 Power Cleans @ 95/65

REST 3 minutes

  • Max 1 rep Thruster in remaining time

About crossfitcphs

PE Teacher at Carleton Place High School
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