Wednesday, April 13 Gym Open @ 6:15am

PREPARATION:

  • Row for 5 minutes
  • 10 of these:
  • 5 of these:

STRENGTH:

 6 sets of the following:

  • 1 Hang Power Clean + 1 Hang Clean + 1 Clean
  • start with 60% of your Clean Max
  • REST 2 minutes between each set

Met-Con WOD:

Complete for time:

  • 250m Row
  • 21 Deadlifts @ 135/95
  • 250m Row
  • 15 Floor Press (or Push Press)
  • 250m Row
  • 9 Windshield Wipers @ 135/95

REST 5 minutes

4 rounds (do in a group, one after the other)

  • 10 FatBar Deadlifts @ 135/95
  • 8  Atlas Stone Ground to Overhead
  • 6 Log Press
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About crossfitcphs

PE Teacher at Carleton Place High School
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