Transcona CrossFit

Wednesday November 20, 2019

Richmond High

(LiteFit Same w/o)

3 Rounds – NFT

1:00 Max Cal Row
10 Dumbbell Hang Clean and Jerks (50/35)
10 Burpees

RIGHT INTO 3 RDS of…

1:00 Max Double Unders
10 HSPU
10 DB Squat Cleans (50/35)

RIGHT Into 3 Rounds:
4 STRICT Pull-Ups (15 Ring Rows)
10 T2B (T2R/ Knee Raises/ Sit Ups)
12 Air Squats
24 Double-Unders (48 Single Unders)
15 Burpees to target

Olympic LIfting

1×61×61×62×6
Clean55606570
Push Jerk55606570
Snatch Balance55606570
Back Squat55606570
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