Reminder at CFH is closed today for a CF-L1
Please head over to CFHE to get your workout in!


Crossfit : Partner WOD
400 M Run
10 Thrusters
10 Bar Facing Burpees
10 Rounds

40 min cap

Partner A does a around,
then partner B does a round

Fitness: 75/55
Performance: 95/65
Open: 115/75 

DRIVE
Every 4 minutes for 12 minutes  
20 Push ups
20 Goblet Squats
Max KB Swing

Rest 2 minutes

Every 4 minutes for 12 minutes
25 Wall Balls
25 Sit ups
Max Single Arm DB Clean and Jerk 

Strength WOD
7 sets building in weight 
Squat Clean + 2 Split Jerks 

WOD
21-15-9
 Power Clean 
Push Jerk 
_____ Box Jumps on the minute every minute including the first minute

Fitness: (5) 95/65
Performance: (6) 135/95
Open: (7)155/105
15 min Cap 

WOD
5 Strict Handstand Push ups
10 Pull ups
15 KB Swings
___ C2 Cal Bike
200 M Run
6 rounds
24 min cap

Fitness: 15 Cals
Performance: 18 Cals
Open: 20 Cals 


Pick a progression where 5 strict is relatively quick.
For larger classes Athletes will Stagger should be about
1 minute for the C2 Bikes.