Call Us: 604.526.5196

Wednesday August 6 2014

Main – CrossFit Group WOD

Air Squats/Push Ups/Pull Ups (No Measure)

3 rounds of:

8 Air Squats – 15 second hold at bottom of squat
6 Push-ups – 15 second plank
4 Pull-ups or Ring rows – 15 second top position hold

Paused Front Squat (3-3-3-3-3-3)

6 sets of:

2 Front Squats (3 second pause at bottom)
1 Front Squat (no pause)

rest 90 second

Heavy Fran (Time)

15-12-9

Thrusters
Strict Pull-ups

RX – 135/95
Perf Int – 95-115/65-85
Fitness – 35-95 (Ring rows or bands, NO KIP)
Rx+ – 155/115 + 5 Muscle up buy-in
subs – Bench or Dumbells (Ring rows or bands, NO KIP)

8 Minute Cap

Cash Out – 800M (No Measure)

Group Cash Out – 800m light jog and coach led stretch

Contact Us Today And Get Into The Best Shape Of Your Life…

Request A Complimentary Fitness Assessment Below:




*




*




*




*



*