Come and cheer on your fellow CrossFitters at the annual 3 on 3 Throwdown!

* Last class is at noon

10 RFT of

200m run 10 push ups

15 squats

A: 3 MIN AMRAP of Clean and Jerk at 75% (225/155)

B: Squats Using your 8RM from last week or your 80%, drop 20% of the weight and perform 6 x 6

Every 6 minutes x 4 
Cycle through 2 rds of:

45 DU
10 T2Bs
10 Front rack squats at 50/35lbs DBs
*Score is your remaining rest in each 6 mins piece

12 rounds of 60 seconds on 60 seconds off - 
12 WB 30/20, 3 MU, AMRAP BBJO at 24"/20"  

Score is total BBJO

The gym is closed until 6AM on Tuesday.

Enjoy the great Canadian outdoors!

4 Rounds for time switch as needed with a partner
Row 1000m, 
75 push press 95/65,
50 muscle snatch, 
25 ring dips (men via MU)

For time:
500m run
2 legless rope climbs
15 Sandbag Squats 150/100
30 Strict HSPU
15 Sandbag Squats 150/100
2 legeless rope climbs

500m run

For time with one minute rest after round:

200m round

21 BJO 24"/20"

15 C2Bs

9 DB Hang squat cleans 50/35

Rest 1 mins

x 4 rounds

A: B: Core prep

3x 1 min plank 80 feet of heavy KB suitcase carry in each hand 20 V-ups

B:For back squats and bench,

1x8 at 50%, 1x8 at 60%, 1x8 at 70%, 1x8 at 75% + 1 8RM.  

For time: 
4 rounds of
500m/450m row,
15 Burpees over the rower
15 T2Bs
Rest 2 mins after each round

On the 2:00 minutes X 12 rounds - 
Odd Rounds
6 Power Snatch at 155/105
6 BM

Even Rounds
8 Shoulder to Overhead 155/105
48 DU

Score is total rest!

A: EMOM x 12 Odd rounds -

Max distance Handwalking (or Wall walks)

Even rounds - 15/12 cal row

B: Bicep curls alternating arms 4 x 12 at a heavy and immediately drop weight by 30%+ and hit a burnout set

C: For time:

9-12-15-18 of
C2Bs and
S2O at 135/95

In teams of two
Start with 1 mile run together then
complete the following work in any order with only athlete working at time:
50 BMU
75 lateral burpees over the KB
100 KBS 24/16
200 lunges holding one KB overhead
*Teams may use any strategy to get through the work as long as only one athlete is working at time

Part A:

Front Squats (Based off your 1 RM Clean and Jerk) 1x5 at 60%, 1x5 at 65%, 1x5 at 70%, 2x5 at 75%\

Part B:

15 MIN AMRAP
30 HSPU
30 DB snatch 70/50
15 Cal row

Score is total rest*

For time:

3 mins on 2 mins off x

6 rounds of 
200m run
15 BBJO at 24"/20"

Max distance KB farmer carry 2x 32kgs/24kgs

A: Bench press and Back squats
- 1x10 at 50%, 1x8 at 60%, 1x8 at 65%
2x6 at 70%, 
1 AMRAP at 75%
B: Strict Banded pull -ups 4x20  
C: Strict Ring dips with 2 second pause - 5x10

On the 5:00 minutes
x 5

60 DU
40' of DB Front rack lunges 50lbs/35lbs
8 RMU 

3 mins on 1 min off x 3
Round #1
AMRAP
10 Power cleans 155/105
10 T2Bs
Round #2
AMRAP
8 Power cleans 185/125
8 T2Bs
Round #3
AMRAP
6 Power cleans 205/145
6 T2Bs

*Score each piece separately for total reps

A:  "For time:

24 Burpee Box Jump Overs 24"/20"
21 Wall Balls
18 Overhead Squats 135/95
21 Burpee Box Jump Overs
18 Wall Balls
15 Overhead Squats
18 Burpee Box Jump Overs
15 Wall Balls
12 Overhead Squats" 

B:  Seated DB shoulder press 4x8.  

C: Bicep curls and tricep extension also 4 x8. 
D: Chest flies and chest press 4x8.