161007 ~ Canuck Endurance is coming back for another "Run!"

Pssst..don't like running?  Did you know that another Canuck Endurance seminar is coming your way on October 16th (next weekend) !  Coach Andrew is going to pick apart your form and gait....and put you back together as a running machine!  If you are interested please contact sarah@crossfitcanuck.com to register!

Have you found a partner??? The Canuck Games are coming!! What are you waiting for???

Strength:

Front Squat

Every 90s x 3 min

5 @ 75%

3 @ 85%

1+ @ 95%

Then…

Every 2 min x 10 min

Pause Front Squat

Complete For Time:

150 DU’s

21 C&J (135/95#)

400m Run

15 C&J (155/105#)

Cash Out:

DB T-Y-I’s

3x10 Light Weight

3 x 10 Shoot Thru’s

 40 DB Box Stepups

400m Run

9 C&J (175/125#)

 150 DU’s

5 x5 @ 75%

 3s pause in the hole

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