CrossFit Kitsilano – CrossFit
Metcon (AMRAP – Rounds and Reps)
AMRAP 18
10 DB Box Step Overs
10 kb goblet squats
*alternate full rounds
CrossFit Kitsilano – CrossFit
Metcon (Time)
In Pairs
Guys: 60-50-40-30-20-30-40-50-60
Ladies: 40-32-26-18-14-18-26-32-40
Cals row/bike/ski (shared)
+ 400m run between each set (MUST run together)
CrossFit Kitsilano – Weightlifting
Power Clean + Push Press (6x 2+3)
2 Power Cleans + 3 Push Press
Clean Pull (7×3)
from above the knee. This is more positional. There should be no weight transer in your feet. Stay balance on the balls the entire time.
Metcon (No Measure)
4RNFT
30m Front rack + OH KB Carry Each arm
25 elbow banded pull aparts
CrossFit Kitsilano – CrossFit
Warm-up (No Measure)
3 Sets
10 tempo plate press squat 31X0
20 plate halos
10 banded squat jumps *
*https://www.youtube.com/watch?v=2MgtbIzxCio
Metcon (No Measure)
3RNFT
10+10 DB Split Squat
20 cossack sliders
60m Sled Push
60m Sled Pull
Metcon (No Measure)
E90 sec x 5
200m row + 10 Dual DB Thrusters 50/35
-rest 90 sec-
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