Pumpkin run/walk Sunday morning, no class on Sunday at the facility, please join us at the run!
Sign up with Crossfit South Surrey’s team
WARM UP
Release rotators, pecs, forearms, anterior tibia and ankles
repeat 2x
- 10ps single leg swing holding wall
- 5 mapmakers …. light weights
- 5 sp Single leg box jumps …. low box
10m EMOM/Power Snatch + 3 OHS
or
5 kettle bell swing and 5 front squats
METCON
7m AMRAP
1 Maneater- 250 m row, 20 MB cleans
-3m Rest-
7m AMRAP
3 Manmakers (35/25)MW
6 Box Jumps
ADVANCED
7m AMRAP
1 Maneater- 250 m row, 20 MB cleans
-1m Rest-
7m AMRAP
3 Manmakers (55/35)MW
6 Box Jumps