Saturday, March 24


Line Drills 200 Meter Run Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walking Samson Walking Spidermans Walkouts Toe Walk Heel Walk 3 Air Squats + Broad Jump High Knees Butt Kickers Skip for Height Skip for Distance Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Overhead Squats 5 Stiff-Legged Deadlifts 5 Front Squats performed with empty barbell

Metcon (AMRAP - Reps)

2 Rounds: AMRAP :20 Seconds Power Snatches (95/65) Rest :40 Seconds AMRAP :30 Seconds Power Snatches (115/80) Rest :30 Seconds AMRAP :40 Seconds Power Snatches (135/95) Rest 1:20

Rx+( 115/80), 135/95, 160/115

“Mind Eraser” (AMRAP - Rounds and Reps)

AMRAP 20: 7 Power Cleans (135/95) 7 Burpees 200 Meter Run

Rx+ 185/135

CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP - Reps)

Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/ 65# 3 Chest-To-Bar Pull-ups 6 Thrusters, 100#/ 65# 6 Chest-To-Bar Pull-ups 9 Thrusters, 100#/ 65# 9 Chest-To-Bar Pull-ups 12 Thrusters, 100#/ 65# 12 Chest-To-Bar Pull-ups 15 Thrusters, 100#/ 65# 15 Chest-To-Bar Pull-ups 18 Thrusters, 100#/ 65# 18 Chest-To-Bar Pull-ups 21 Thrusters, 100#/ 65# 21 Chest-To-Bar Pull-ups This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

#personaltraining #crossfitinmississauga #gym #teamcrosscheck #workout #wod #mississauga #mississaugacrossfit #oakvillecrossfit #crossfit

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