Wednesday, January 18 Gym Open @ 6:15am

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  • Row 500m
  • 10 Hang Power Cleans with the bar
  • 8 Power Cleans
  • 6 Hag squat Cleans
  • 4 Squat Cleans 


Every 2 minutes for 10 rounds (20 minutes):

  • 1 Squat Clean
  • Build throughout the rounds as form allows

Met-Con WOD:

I think this will be a ton of fun…

  • With 1 minute on the clock, row as many calories as you can

REST 3 minutes, and then perform:

5 rounds of:

  • Row for target of 95% of calories rowed ^
  • For every calorie performed under the target, perform 1 Push Press @ 85% of your max
  • REST 3 minutes between rounds

About crossfitcphs

PE Teacher at Carleton Place High School
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