3 rounds for time of

500m run

25 OHS at 95/65

25 T2Bs

A: Power clean + push jerk- 10 min EMOM at 245/165

B: Back squats: 3x5 at 70% and 3 x5 at 72.5%

C: 1 minute to get 10 cals on the ski ERG and AMRAP sand bag toss over the shoulder.

Rest 2 minutes x 3

4 rounds for time of :

50 feet of handwalking

25 C2Bs

25 DB snatch at 50/35

30 min EMOM

1. 18/15 calories on the rower

2. 12 Burpees over the rower

3. 18 KBS 1.5/1

4. 18 OHS with KB in one hand

5. AMRAP - WB

6. Rest

2:00 on 1:30 Off x 8

Strat with 50 DU

then AMRAP :

5 power cleans

5 front squats

5 jerks

155/105

In teams of 2 accumulate as many rounds and reps as possible in 24 minutes!

Switching every round:

200m run

2 deadlifts at 275/185

A: 400m run + 20 DB thrusters at 50/35

Rest 3 minutes

B: 100 DU +

50 DB snatches 50/35

Rest 3 minutes

C: 50 Burpess + 25 DB hang squat cleans 50/35

Score is total times

20 rounds for time:

8 WB

4 C2B

2 Power snatch at 155/105

3 rounds of :

100 feet of lunging with 50lbs/35lbs DB in front rack.  

10 ring dips

rest 5 minutes and repeat!

A: snatch complex: 1 high pull + 1 full snatch + 1 OHS 

On the 2 minutes x 10 rounds at increasing loads

On the 10 minutes x 3

500m row +

7 rounds of Cindy

Score is total rest

1:45 on 1:15 Off x 8

200m run

3 strict MU/MU 

AMRAP - KBS 1.5/1 

Friday ,Saturday and Sunday this weekend. We are hosting a huge fitness festival to bring two communities together, the Saskatoon Triathlon and the Saskatchewan CrossFit community.

Come and cheer the athletes on.

Friday at 306

Saturday at Riversdale Pool

Sunday at 306

4 rounds for time!

40 WB

400M run

10 Deadlifts 275/185

3 Rounds for time of

7 Ring Muscle-ups

14 DB hang Squat Cleans 50/35

21 box jumps overs 24"/20"

A: Clean complex on the 2 minutes x 10 - 1 hang clean + 1 full clean + 1 jerk. Go up in weight every round.

Run 1 mile

Rest 5 minutes

6 rounds of 

8 T2B

8 DB thrusters 50/35

40 seconds on rest 20 seconds x5
rest 3 minutes
X 3 cycles total = 15 total rounds
AMRAP 
6 push press 135/95
6 bar hop burpeess
6 C2B

For time as a 2-person team: 
30 Clean & Jerks, 185/125 
500 m Run 
20 Clean & Jerks, 185/125 
400 m Run 
10 Clean & Jerks, 185/125 

Finish with a 200M run  

3 rounds for time
30 squat cleans 95/65
30 pull ups
800m run