April 5 2016

HAPPY BIRTHDAY PHAE!! AS YOU KNOW AT CTOSSFIT SOUTH SURREY IT’S OUR TRADITION TO HONOUR THIS SPECIAL DAY WITH A LOVELY RUN TO 16AVE AND BACK PULLING A SLED WITH ALL YOU FANS WITH YOU!!!
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PULL UPS AMAP 5 attempts BUILD UP TO 1X when weighted
AMRAP 10 Min: – 7 KB Deadlifts – 7 KB Swings – 14 Push-ups AMRAP 15-20 min

– 2 min planks all positions front, back side, moving – 21 Front Squats @ 135/95 – 21 Pull-ups – 21 Box Jumps @ 24″/20″ – 21 Clean and Jerks @ 135/95 – 21 Burpees

PULL-ups: – 5× MAX EFFORT , USE RINGS AND BANDS
  AMRAP 10 Min:
– 7 KB Deadlifts- MW – 7 KB Swings – MW – 14 Push-ups – SNAKE
For Time: 15-20min – 2 MIN PLANKS SERIES – 21 Front Squats – MW – 21 Pull-ups – BANDS /RINGS/ PULL DOWN – 21 Box Jumps – MH – 21 Clean and Jerks – MW – 21 Burpees, ON A BOX/ 1/2 BURPEES