WEDNESDAY 151125

Front Squat 5,3,1,1,1 Repetitions

Rest as needed then,

Every Minute On The Minute For 16 Minutes (EMOM)
Even Minutes: 10 Burpees
Odd Minutes: 5 Heavy Front Squats (Use up to 70% of 1RM)

Note: On the Front Squat, use the rack and work up to a Personal Record. For the EMOM, use up to 70% of your 1RM record. All barbells start from the floor on the EMOM. Compare todays effort to September 22, 2015.

CanadaERT

Vancouver, BC, Emergency Response Team (ERT)

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Holiday Schedule Update

Please note our gym will be closed Thursday, November 26, and Friday, November 27, 2015. Regular gym schedule resumes on Saturday, November 28. Have a blessed Thanksgiving Holiday!

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Wednesday Special Programs

CAMP (8:00 AM – 9:00 AM at HQ)

Today our CAMP workout will be HQ programming.

CrossFit Light (5:00 PM – 6:00 PM at HQ)

“Got Game – Get Game”

Every Minute On The Minute For 7:00 Add 1 Repetition To The Following:
1 Kettlebell Swing
1 Burpee

Rest 5:00 then,

For Time:
15 Kettlebell Swings
12 Burpees
9 Pull-ups
100 Weighted Jumps
9 Pull-ups
12 Burpees
15 Kettlebell Swings

Krav Maga  (6:00 PM – 7:00 PM at Krav Maga)
Note: Please bring a towel and dry sweatshirt to Krav Maga!

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