Metcon (No Measure)
Iso Reverse Fly x10
Sword Drill x15
Sot Press x10
2 Rounds
Hang Snatch (Perform 1 Set Every 2 minutes)
S1 @ 60% x2
S2 @ 65% x2
S3 @ 70% x2
S4 @ 75% x2
S5-6@ 80% x2
1000m Row (Time)
Max Effort 1000m Row
CrossFit Elizabethtown – CrossFitWarm-upDip Support (Box or Rings) x30 Sec
Goblet Squat x10
Stiffleg DL x10
Single Arm Press x10
Complex Prep
Deadlift
Bent Over Rower
Upright Row
BN Press
Metcon Prep:
Ring Dip Scaling (Ring Dips > Box Dips > Floor Dips(KB/DB)Posterior Complex (5×1)Deadlift x12
Bent Over Rower x9
Upright Row x6
BN Press x3*Perform all 30 reps without dropping bar
**Manage weight to grips abilityWilmot (Time)6 Rounds for time of:
50 Squats
25 Ring DipsIn honor of Canadian Forces Private Colin Wilmot, 24, of Fredericton, NB, died on July 6, 2008To learn more about Wilmot click here
Shoulder Press (5-5-3-3-3+)
Metcon (Weight)
Every 5 Minutes for 20 Minutes
400m Row
15 DB Push Presses