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CrossFit Kitsilano – CrossFit

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Warm-up (No Measure)

3 Sets

10-20 second top of the dip hold.
10-20 second bottom of the dip hold
10 Dual KB Swings
8 Dual Kb Cleans
6 Dual KB Front squats tempo @ 31X0

Power Clean (E90 sec x 8 )

Above the knee + below the knee + ground

Metcon (4 Rounds for reps)

AMRAP 4 x 3

5 power cleans 95/65
7 Ring Dips
20 wall balls 20/14

-rest 1 min between amraps-

CrossFit Kitsilano – CrossFit

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Warm-up (No Measure)

3 Sets

20sec Single Arm Wall Facing Handstand Hold/arm
20sec Single Arm Active Hang
10 Ring Mountain Climbers/leg
5 Empty Barbell Thurster with 3 second pause Overhead

Metcon (AMRAP – Rounds and Reps)

In Pairs

AMRAP 35

800m Run
60 SA DB Hang Clean and Jerks
40 Toes to Bar

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CrossFit Kitsilano – CrossFit

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Metcon (Time)

4RFT

In Pairs

200m Farmers Carry (100m each)
50 weighted box step ups
40 toes to bar

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CrossFit Kitsilano – Weightlifting

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Clean and Jerk (6-8 x 2+1+1)

2 Cleans + 1 Front Squat + 1 Split Jerk

Moderate loading

Clean Pull (3×3,3×2)

3×3 @ 105%
3×2 @ 110%

of clean

Metcon (No Measure)

NFT

100m Dual KB Front Rack Carry

every 20m

10 Dual KB Front Squat @ 31X0

CrossFit Kitsilano – CrossFit

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Metcon (3 Rounds for reps)

In Pairs

AMRAP 10
10 Air Squats + 1 Hill Sprint*

Rest 2 Mins

AMRAP 10
10 Push Ups + 1 Hill Sprint*

Rest 2 Mins

AMRAP 10
10 Lunges + 1 Hill Sprint*

Athletes must tag hands before starting