Day 17: Wednesday, September 24

  • very nice work on a tough workout Monday
  • some people need to get into smaller groups so that they can finish the workout
  • please make sure that you help put away all weights, bars and equipment to its proper spot before you leave



  • 3 sets of 5 reps of Squats (Front or Back) @ 75%, 80% and 85%

Met-Con WOD: do for time” Pushing Helen”

3 rounds of the following:

  • 400 m Run (outside loop of the school) – you must run outside only!
  • 21 KB swings (53/35)
  • 12 Push Press (95/65)


  • 10 Atlas Stones to Shoulder
  • 50 Double Unders or 150 single skips
  • 10 Right/10Left dumbbell curls

About crossfitcphs

PE Teacher at Carleton Place High School

Posted on September 25, 2013, in Uncategorized. Bookmark the permalink. Leave a comment.

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