Day 12: Wednesday, September 23


  • run the Canoe Club Loop


  • establish a 1 rep Max Front or Back Squat (or both)
  • perform as many Burpees as you can in one minute
  • finish one of the Ski Erg, Row or Airdyne tests that you did not finish

Met-Con WOD:

3 rounds of the following:

You have 2 minutes to complete the following:

  • 6 Russian Twist with KB
  • 9 Goblet Squats
  • 12 Deadlifts 115/65
  • in the time remaining perform Air Squats
  • rest while your partner goes

About crossfitcphs

PE Teacher at Carleton Place High School

Posted on September 23, 2015, in Uncategorized. Bookmark the permalink. Leave a comment.

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