Markham Members, the Dance studio next door is now open. At night they will likely be dropping lots of kids off. To save yourself the headache, feel free to park in the back, lots of room and will be less congested.
____________________________________________
LiteFit
a) 9 min emom
45 sec amrap bench dips
30 sec wall walk hold
45 sec max backward skips
b) 2X
30 Box Jumps
30 Pullups
30 knees to elbows
30 Wall Balls
30 Burpees
30 Double Unders
rest 3 mins between rounds
cap 30 mins
________________________
CrossFit
6-4-2-6-4-2
Front Squat +5lbst (The Goals is to make you second set of 6 reps the same weight are your first set of 4)
-Then-
For time
2-player WOD,
35x Burpee box Jumps (24/20 inch)
55x Push-press (75#/55#)
75x KB swings (55#/35#)
Row 1200 meters