01 Jul Canada Day Fitness/Performance Class

Announcements

Canada Day Monday Hours: Fitness/Performance 8:00AM & 9:00AM. All other classes are cancelled.

CrossFit Metric – Fitness

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Metcon (Time)

Workout A for time (20-min CAP):

100 Burpees

then

Performance (25-15-10):

Power Cleans @ 135/85

Toes-To-Bar

Fitness (25/50-15/30-10/20):

DB Power Cleans @ 35/25

Ab Mat Sit Ups

Metcon (AMRAP – Rounds and Reps)

Workout B – Partner Workout

20-min AMRAP of:

DB Front Squats x 25 each

Calorie Row x 50 combined

DB Push Press x 25 each

Calorie Row x 50 combined

DB Front Rack Lunges x 25 each

Calorie Row x 50 combined

DB Hang to Overhead x 25 each

Calorie Row x 50 combined

RX Plus @ 50/35

Performance @ 35/25

Fitness @ 25/15