Wednesday, November 27 Gym Open @ 6:05am

Image may contain: one or more people and indoor

  • Sorry for the delay, folks, but I had to sample another few Campari and Orange Juice as part of a research project…


  • Row/Ski 500m or Bike 1000m
  • 10 Push Ups + 10 Look-Away Push Ups
  • 8 Strict Press with bar
  • 6 Push Press
  • 4 Push Jerks
  •  Split Jerks


We are going to spend 30 minutes working with the Jerk Blocks on:

  • Push Press
  • Push Jerks
  • Split Jerks

Met-Con WOD:

AMRAP in 12:00 of:

  • 5 reps of Push Press @ 95/65
  • 5 Strict-ish Pull Ups
  • 4 trips of Farmer’s Carry in weight room 


6 rounds of:

  • 0:30 ON and 1:30 OFF on Rower/Ski Erg/Air Assault or Bike 


About crossfitcphs

PE Teacher at Carleton Place High School
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