1 lap of each movement (of the inside of the gym)
Duck Walk
Inchworms
Crab Walk
Bear Walk
Front Squat (if you don’t have a 1 rep max, establish a heavy 1 rep today)
5 sets of 3
65%
75%
80%
85%
85+%
2 sets of 6
75%
Deadlift (225/155)
Burpee Over The Bar
10-1
1-10
Coaches Choice
Deadlifts
8×3
2 Min Rest
800 Meter Row
80 Abmat Sit-ups
60 Ball Slams (30/20)
40 TTB
20 HR Push-ups
250 Meter Ball Run (20/14)
Band Pull Aparts
Pendlay Rows
Coaches Choice
6 Min EMOM
Front Squat
2 Reps@80-85%
6 Min EMON
Jerk
2 reps @80-85%
8 Minute AMRAP
8 Front Squats (155/105)
4 Shoulder to Overhead (155/105)
40 Double Unders
500 Meter Row
50 Double Unders
30 Russian KB Swings
Pick a goat and work on it
“Burping Helen”
Three Rounds
Run 400 Meters
21 Kettlebell Swings (53/35)
12 Burpees
© 2019 CrossFit Kitsilano.
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