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Thursday 29 November

By November 29, 2018Uncategorized

CrossFit Kitsilano – CrossFit


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Warm-up (No Measure)


3RNFT

10+10 Kb Snatch
10m Duck Walk
5 Strict Pull Up/10 Scap Pull Up
5 Inch Worm + 5 Scap Push Up

Metcon (Weight)


Weighted C2B 1RM

-then-

5 x max effort sets @ 80% of 1 RM

rest 60-90 sec between

Metcon (AMRAP – Reps)


AMRAP 5

10 deadlifts 205/135lb
10 bar facing burpees

– rest 2 mins –

AMRAP 5

10 deadlifts 205/135lb
10 pistols (alternating)