The Markham Powerlifitng Club starts this Sunday at 10:00am with Coach Ben. Get signed up here https://clients.mindbodyonline.com/classic/ws?studioid=34294&stype=-8&sTG=23&sView=day&sLoc=0&sTrn=6
Lite Fit
a) 21-15-12-9-6-3
Thrusters 65/45lbs
knee raises
cap 15 mins
b) 3 min amrap
Row 400m
40 Reverse lunges
30 toes to bar
20 DB snatch
100 cal airdyne
rest 3 mins
Rd 2 is 4 min amrap, rest 2
Rd 3 is 5 min amrap, rest 1 min
Rd 4 is for time!
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CrossFit
Warm up
3×3
Single Leg Deadlift (empty bar) 5111
5×6
Romanian Deadlifts
-Then-
Every minute on the minute for 12 minutes
10 Bent over Row 95/65lbs
25x Push-ups