140620 ~ Canucks in Boston

Good luck and safe travels to those competing in the CrossFit Lando Summer Solstice Pairs competition this weekend in Boston Mass. Kelcie, Zach, Tavia, and Daryl Brennan will be representing team Canuck and our possee of super fans will be there to support!  Canuck Rodeo part 2 is on it's way....look for updates on Facebook, and Twitter, as we will be visiting CrossFit New England, and Norwood Weightlifting on our travels!!

Go Team Canuck!!

Strength:

12 min to find 2 RM Backsquat

then...

Bench Press

Every 90s x 5 min (5 sets)

3 @ 85%

Conditioning:

With a 20 min running clock...

a. 1 min ME MU (or MU progressions)

**Rest 1 min**

b. 5 min AMRAP

20 KBS (50/35#)

3 Wall Walks

5 Clean & Jerk (135/95#)

**Rest 1 min**

c. 1 min ME MU (or MU Progressions)

** Rest 1 min **

d. 4 min to Est. 1RM Thruster

** Rest  1 min **

e. 2 min ME MU's (or MU Progressions)

** Rest 1 min**

f. AMRAP 3 min

10 Burpees

200m Sprint

Record Result For Each Component

Cash Out:

1200m easy row

12 min mobility!!

 

 

 

 


 

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