A: Deadlifts

1X10 at 50%

2x8 at 55%

1x5 at 60%

B: 
15-12-9-6-3 of 

Single Arm DB devil press at 50/35 and C2Bs

A: Push press 
1x10 at 55% of 1 RM clean and jerk
1x8 at 60% of 1 RM clean and jerk

3x6 at 65 %

B: Establish a 3RM strict press
Back off 20% and perform
4x4

C: A: One arm heavy DB rows -

2x12 as heavy as you can, 

2x10 same weight, 

2 x8 same weight

D: Flat bench pull overs - 6x6

Clock starts at 0:00, rests are all 2 minutes and occur at the following times:
- 3 minute mark (3 min interval)
- 10 minute mark (5 min interval)
- 19 minute mark (7 min interval)
- 26 minute mark (5 min interval)
WOD ends at the 30 min mark (2 min interval)

AMRAP the following and pick up where you left off - 
18 lunges DBs 50/35 held in front rack, 
12 T2Bs, 
24 cal row, 
12 Burpees over the rower

1:30 on 60 seconds off x 4

6RMU, 45 DU, 
AMRAP power clean 185lbs/125lbs

Rest 3 mins

1:30 on 60 seconds off x 4
30 WB
AMRAP power clean 185lbs/125lbs

A: Core prep

20 V-ups right into 20 knee tucks + 1 min plank Rest 1 min x 4

B:6 RFT
15 WB

15 Box step overs holding 50/35 DBs

200m run

In teams of 2
Both athletes must run together
Only one athlete working at a time on the work

800m run, 60 DB snatch 50/35, 30 strict HSPU, 
400m run, 40 DB snatch, 20 strict HSPU
200m run, 20 DB snatch, 10 strict HSPU
100m run, 10 DB snatch, 5 strict HSPU

5 min AMRAP of
6 BM and 6 Power snatch at 115/85

Rest 2:30 mins

5 min AMRAP of
10 C2Bs and 10 Power cleans 115/85

Rest 2:30 mins

5 min AMRAP of
14 T2Bs and 14 Deadlifts 115/85

*Score is total reps across all three AMRAPs

A: Deadlift 6x6 at 50% of your est 1 RM

B: For time

4  RFT of
75 DU

15 thrusters at 95/65

6 RMU

A: Push press 

2x10 at 50% of clean and jerk

2x8 at 60%

1x6 at 65%

B: Strict Press - establish a 6 RM

then back off 10% 2x5

C: DB single arm heavy row 3x12

D: Bicep curls 3x15 

Clock starts at 0:00, rests are all 2 minutes and occur at the following times:
- 2 minute mark
- 8 minute mark
- 18 minute mark
- 26 minute mark
- 30 minute mark WOD ends

AMRAP the following and pick up where you left off - 40 feet of HW, 12 DB Hang full cleans 50/35, 1 rope climb (legless), 12 DB deadlifts 50/35

30 mins Total (e.i. 5 rds)
Score = total burpees

Min 1- 1 RD of DT
AMRAP Bar hop burpees with remaining time
Min 2 - Rest
Min 3 - 200m run
AMRAP Bar hop burpees with remaining time
Min 4 Rest
Min 5 - 20 WB  
AMRAP Burpees over the bar with remaining time
Min 6 - Rest

A: Bench

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

B: 18 minute AMRAP of - 12 DB single arm hang clean and jerk 50/35lbs ( 6 per arm), 12 push ups, 12 C2B, 12 OH lunge steps (6 on each arm)  

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