CrossFit Kitsilano – CrossFit
Warm-up (No Measure)
3RNFT
10 Plate Press Cossack Squat
10+10m Side Step Banded Monster Walk
10+10 SA Banded Press
Metcon (No Measure)
EMOM 5×3
EMOM 5
6 Thrusters 95/65 + 30 Double Unders
-Rest 1 Min-
4 Thrusters 115/75 + 30 Double Unders
-Rest 1 Min-
2 Thrusters 135/95 + 30 Double Unders
Scale appropriately
Durante Midline (5×40)
5 Rounds for Quality:
10 Hollow Rocks
10 V-Sits
10 Tuck Ups
10 Sec Hollow Hold
-1min Rest-
*try to go unbroken
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