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CrossFit Kitsilano – CrossFit


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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)