Thursday, September 12

1:00min of each: Active Spiderman Active Samson Then: Run 400m Row 500m Bike 25 Cal

Bench Press (5 x 3)

Warmup to 75% for 1st set of 3. Increase weight each set.

Metcon (AMRAP - Rounds)

3 Rounds for Completion. 1 minute ON :30 seconds OFF Slam Ball Burpee Ring Row Box Jump Goblet Squat Sled Push Tire Flip

*No score for today’s workout, just rounds marking completion.

Competitive Wod for Open Athletes

*Athletes will choose one wod or the other today.

CrossFit Games Open 13.1 (AMRAP - Rounds and Reps)

17-Minute AMRAP of: 40 Burpees to a 6" target 30 Snatches, 75# / 45# 30 Burpees to a 6" target 30 Snatches, 135# / 75# 20 Burpess to a 6" target 30 Snatches, 165# / 100# 10 Burpees to a 6" target AMRAP Snatches 210# / 120#

https://www.youtube.com/watch?v=0zCzaAFaYm8&ebc=ANyPxKqGaNV_i8xi0eYXHtQOJIPkFNk3A24a_Stpmk2LKVyHn0Vz_sb0bob7nfikrBAzwUU-GqRBZXdh1PAeO6nhMcmeYFiVOg

#oakvillecrossfit #mississaugacrossfit #gymsnearme #gymnearme #crosscheckcrossfit #workout #wod #mississauga #teamcrosscheck #crossfitcrosscheck #crossfit #crossfitcrosscheckmississauga #crossfitinmississauga #torontocrossfit #toronto #personaltraining #crossfit #crossfitnearme #crossfitmississauga #gym