Tuesday, March 20 Gym Open @ 6:15am


The House of Un-Commons


  • Row 500m/400m @ Rate 24
  • 10 Shoulder Dislocates
  • 10 Muscle Snatch + 10 Behind the Neck Push Press + 10 Overhead Squats
  • 10 Med Ball Push Ups


E2MO2M. for 8 minutes (4 sets):

  • 2 reps of Hang Power Snatch

Start at 65% and build.

E2MO2M, for 14 minutes (7 sets):

  • 1 rep of Hang Squat Snatch 

Build over the course of the 8 sets to today’s heavy-ish load.

Met-Con WOD:

From the CrossFit HQ main page for today:

Complete as many rounds as possible in 7 minutes of:

  • 15 calorie Row
  • 15 Push Ups

About crossfitcphs

PE Teacher at Carleton Place High School
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