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CrossFit Montreal-Friday October 12
Friday, October 12, 2012


(Pic from Crossfit.com)

Option 1: CrossFit.com

"Glen"

For time:
135 pound Clean and jerk, 30 reps
Run 1 mile
15 foot Rope climb, 10 ascents
Run 1 mile
100 Burpees

Option 2: Outlaw

BB Gymnastics

1) Every 30 seconds for 4 minutes (8 total reps):

1 Power Snatch + 1 Hang Snatch (full squat) @ 75% of 120914.

*rest 2 minutes

2) Every 45 seconds for 6 minutes (8 total reps):

1 Power Clean + 1 Hang Clean (full squat) + 1 Push Press @ 75% of 120914.

Conditioning

Run 1 mile
30 Muscle-Ups

For time.

Midline

5 minute AMRAP of:

BB TGU(Turkish get up) 65/45#

Option 3: CrossFit Montreal

Part A: Deadlift 3-3-3-3-3

Part B: For time
100 toes to bar
100 Overhead medecine ball sit-ups 20/16

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