140516 ~ Regionals Weekend!!!

This weekend, the best that Canada East has to offer throws down at the International Centre!!  This is our best opportunity to see Games competitors up close!! Come on down and join us taking in all of the action!

For more information, check out games.crossfit.com

Strength:

Backsquat

12 min to find 5RM Backsquat

**Compare to 140426...try to add 5-10 lbs**

Conditioning:

Regionals WOD 6

"The 50's"

For time:
50-calorie row
50 box jump overs, 24 / 18 in.
50 deadlifts, 180 / 120 lb.
50 wall-ball shots, 20 / 14 lb.
50 ring dips
50 wall-ball shots, 20 / 14 lb.
50 deadlifts, 180 / 120 lb.
50 box jump overs, 24 / 18 in.
50-calorie row

Time cap: 21 minutes

Cash Out:

50 GHD Situps

50 GHD Back Extensions

50 Heavy Russians

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