130427 ~ "Cleansing The Body"

130427 ~

What a great night of CrossFit total.....PR City all around!!!  It's time to have a little fun and "Cleanse the body".  If you happen to be in the Oakville area tomorrow, a number of your fellow Canucks will be competing in the CompWod Tag Team Classic! Fun starts at 9 am!  Go Canucks! http://www.compwod.com/content/2174


"Snatch Complex"

EMOM 10 min

1 Power Snatch

1 Hang Power Snatch

1 Squat Snatch


** Heaviest Possible**


"Cleansing The Body"

4 Rounds for time

5 Squat Clean Thruster (95/75)

5 Power Clean into Push Press

5 Hang Clean & Jerk

100m shuttle run

**Movements must be completed as a complex.  The bar may only be dropped in between rounds. 

**  5 burpee over bar penalty for each drop.**

Cash Out

1 min handstand hold

2 min AMRAP Wall Walks

3 min ladder:

Atomic situp

Candle stick

Hollow Rock/Superman Roll

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