130701 ~ Happy Canada Day!!!

130701 ~ Happy Canada Day!!!

In true Canuck fashion.......what better way to celebrate our wonderful Nation's Birthday than to WOD with your fellow Canucks!!  We are headed into Week #3 of our Smalov series...this is our last chance to add more #'s to our backsquat! Let's see if this Smalov guy really knows what he is doing!!

If you happen to be free this afternoon, CrossFit Canuck will be participating in the Scarborough Canada Day Parade.  The parade runs along Brimley Rd. between Ellesmere and Lawrence. Come on out and give the Canuck Truck a little wave!

Happy Canada Day Everyone!!



Every 2 min x 10 min (6 sets)

6 Backsquat @ 70%++



"The Canadian Crippler" - 2010 Central Canada Sectionals Event 4

**Athletes must change their own weights**

For Time

(22 min Cap)

30 Pull-ups
15 Deadlifts (225/155lbs)
400m run
30 Push-ups
15 Push Press (135/85lbs)
30 Squats
15 Front squat (135/85lbs)
400m run
15 Deadlifts (225/155lbs)
30 Pull-ups

Cash Out:

146 Double Unders while singing "Oh Canada"

** 50 Burpee penalty if you do not sing **


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