Main – CrossFit Group WOD

Paintball Sunday at maple Ridge Paintball. Be there for 1:30 for de-brief with Aaron. haha

Please consider volunteering July 5th and 6th for our PentathaWOD event. Judges, timekeepers, pit-rakers, shot put retrievers desperately needed!

Burgener Warm-up (No Measure)

1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops

1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Then we’ll spend 10 minutes preparing for the WOD.

Bonnie McBarbells (Time)

Buy-in (gauntlet style):
500m row
2 clean & jerks (185/135)
Then with 1 partner working at a time, complete between the two of them:
30 thrusters (135/95)
30 chest-to-bar pull ups
200m barbell farmers carry (partners carry the bar together)
30 clean & jerks
30 bar facing burpees
200m barbell farmers carry
30 snatches
30 box jumps
200m barbell farmers carry