Monday, April 30 Gym Open @ 5:15pm

jacksons

PREPARATION:

  • Run 1 lap
  • 10 Burpees
  • 10 Pause Goblet Squats
  • 10 Elbow Rotations with bar on back

STRENGTH:

E2MO2M, for 14:00, complete the following:

  • 2 Pause Front Squats
  • build over the course of the sets to a heavy double

REST 2:00

  • AMRAP of Back Squat with last weight used from above^

Met-Con WOD:

AMRAP in 6:00 of:

  • 5 Hang Power Cleans @ 135/95
  • 10 Air Squats
  • 20 Sit Ups

REST 2:00

AMRAP in 5:00 of:

  • 5 Thrusters @ 95/55
  • 10 Box Jumps
  • 20 Single-leg V-Ups

REST 2:00

AMRAP in 4:00 of:

  • Run the Canoe Club Loop
  • Max Wall Balls in remaining time

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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