141010 ~ Special Events Coming...Sign Up Today!

2 Big Dates are coming up!!!  Make sure you sign up for the CrossFit Canuck Platform Assassins 2nd Anniversary Weightlifting Competition.....pick your own lifting song, and come on out and throw around some Big Weight!!!  See sign-up at the box - Sunday October 26th....be there!!!

Grab a Partner!!.....We Lift AMRAP 10 is Coming to Canuck on November 29th & 30th!  Divisions for all skill levels!! Follow the link and sign up today!! https://weliftathletics.webconnex.com/AMRAP10

 Strength:

Wendler Week 2: Day 3

Deadlift

Every 90s x 3min

65% x 3

75% x 3

85% x 3+

then...

Shoulder Press

Every 90s x 5 min

5 @ 75%

then...

Pause Back Squat

Every 2 min x 4min

5 @ 75%

Conditioning:

Complete 3 Rounds For Time:

12 min Cap.

15 Thrusters (95/65#)

15 Box Jumps (30/24#)

15 T2B

Cash Out:

3 Wall Walks

6 Shoulder Touches (or Try to take a few steps away from the wall)

ME Handstand Hold

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