Wednesday, September 14 Gym Open @ 6:15am

PREPARATION:

3 rounds of:

  • Row 150m
  • 10 Strict DBell Press
  • 50 Singles

STRENGTH:

EMOM for 12 minutes:

Odd Minutes: 3 Strict Press @ 75%

Even Minutes: 3 Strict Pull Ups

REST 2 minutes, and then:

  • complete as many quality reps of Push Press using weight ^

REST 1 minute, and then:

  • complete as many Pull Ups (you may kip) as possible

Met-Con WOD:

“Chase the Rabbit”

  • 750m Row 
  • 9 Push Press @ 95/65
  • 25 DU
    REST 4 minutes
  • 500m Row 
  • 6 Push Jerk @ 135/85 
  • 25 DU
    REST 3 minutes
  • 250m Row 
  • 3 Split Jerk @ 185/105
  • 25 DU

Midline:

  • complete 10 Tuck Rock back to Tuck Sit

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About crossfitcphs

PE Teacher at Carleton Place High School
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