Thursday, August 22

Activation 400m Run Active Spiderman (5 per side) Active Samson (5 per side) Low Squat Hold (:45 seconds) Downward Dog (:45 seconds) Upward Dog (:45 seconds)

Lynne (AMRAP - Reps)

5 Rounds for Max Reps of: Bodyweight Bench Press Pull-ups

Crossfit Benchmark Wod "Lynne" *There is no time component on this Wod. We will Set a 18 Minute Cap for the day. Bodyweight Bench *Scale if needed to 80% Bodyweight down to the % needed to aim for at least 3-5 reps per round Pullups Any form of pullup can be used, kipping, butterfly. Scale with Banded Strict Pullup / practice kipping

Metcon (No Measure)

2 Rounds :40on :20 off Row Skip Situp Step-up / Box Jump Hand Release Pushup Ring Row Hollow Rock Hold Slam Ball

No measure today. Just a nice flush for the system. Wodapalooza Qualifier Starts Friday if anyone is interested in giving those a shot and seeing where they fall in the CrossFit Sanctional held in Miami. Scaled or Rx and Teens & Masters divisions available! Please message Dan if interested or any questions you may have.

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Mississauga, Ontario

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