CrossFit Kitsilano – CrossFit
Warm-up
Coaches choice aerobic warmup, then
2 rounds, not for time
10 Hollow Rock v-outs
10 supermans
10 muscle snatches
10 candlestick squats
Weightlifting
Hang Snatch (build to a 3RM)
WOD
Metcon (AMRAP – Reps)
8 minute amrap
Park ball run (30/20) / 750m row with damper at (10/8)
Max ohs (135/95)
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