170820 ~ Another Platform Weekend!!

Congratulations to Ator & Maryam who made their rookie debut at the Kanama Performance Summerfest Competition!  Ator went 5/6 which helped her secure a bronze metal.

Maryam also had a great day on the platform....not too shabby for a CrossFitter!! She qualified for the Provincial Championship and just missed Nationals by 2kg!! Great work ladies!! Your Canuck family is so proud of you!!

Strength:

Pause Back Squats

Every 90s x 10 min

7 x 2 @ 85-90%

**3s Pause in the Hole**

Then…

EMOM x 5 min

 ME Strict Wide Grip Pullup (Stop at 50)

Conditioning: 

Complete For Time:

21-15-9

Hang Squat Clean (135/95#)

 HSPU

Cash Out:

3 x 15 GHD Situps

 3 x 15 GHD Hip Extensions

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