- feel free to attend either class as both are all levels.  If you are interested we will be firing up ANGASH the BBQ for some burgers after the 11am class.  Feel free to bring your own meals and salads as we will supply some lettuce wrapped burgers and some veggies, but if you want something else please bring it down. 

Picture #2 - Jon Epp with some Kettelbell thrusters in last weeks thruster push-up wod.

“Nancy”

400m run

15 65/95# OHS

5 rounds for time:

* Photo of Matt and Chad in Toronto coaching at the Coach B CrossFit Oly cert.  Other coaching staff; Casey B, Natalie woolfolk-B, Sage B, and Mellissa C, with the CorssFit Toronto gang.

10 Power Snatches x 5 rest 2 min

Finish with;

run 200m

20 20″ box jumps

rest 2min

3 rounds

Press 3 x 4
Push Press 3 x 4

Finish with;
HSPU 10 x 4

PC, PJ, J 1,2,3

Finish with
21 2 pd swings
12 pull-ups
3 rounds

row 250m
run 200m
8 KTE
rest 2 min
6 rounds for time.

Skill day / active recovery day.

Thrusters 5 x 5
- work up to max

Finish with;
Tabata sprints

Back Squats (high bar)
- work up to max 5

Finish with;
10 75/95# power snatches
8 ring dips
4 rounds for time;