Call Us: 604.526.5196

Tues July 8th, 2014

Main – CrossFit Group WOD

Coach Led – 10 min (No Measure)

Warmup movement and mobility
Followed by 3 rounds of:

5 Half Turkish Getups per side (to bridge position only)
5 Box Toe Drags per side
5 KB rows per side (slow)

Then spend 5-10 mins warming up your cleans.

Metcon (Weight)

12 min EMOM

2 Hang Power Cleans @ 65-70% 1RM

Metcon (AMRAP – Rounds)

8 min AMRAP

*Do not exceed 50% of your 1RM Deadlift*

4 Strict Pullups/ring rows
6 Deadlifts (155/115)
8 Pushups

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