Wednesday, April 20

Canadian Hero Extraordinnaire!


3 rounds of:

  • Row 2 minutes for Watts
  • 10 DBell Thrusters


  • 5,5,5,3,3,1 reps of Thrusters
  • REST as needed between sets
  • heavier each set 

Met-Con WOD:

This workout is from the Main Page of CrossFit – we can modify accordingly based on your capabilities

  • With a continuously running clock complete 5 Thrusters every minute.
  • From 0:00-5:00 use 75 lb.
  • From 5:00-10:00 use 95 lb.
  • From 10:00-15:00 use 115 lb.


  • Single-Arm Dumbbell Press x 10 reps each 
  • Rest 60 seconds
  • Dumbbell Chinese Rows x 12 reps 
  • Rest 60 seconds
  • Bent-Over Rear Delt Flyes x 20 reps 
  • Rest 60 seconds



About crossfitcphs

PE Teacher at Carleton Place High School
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