Day 24: Friday, October 9

Abby, in the post – “Renegades of Squat” recovery position, cheers on Jane


  • Run a lap around outside of school
  • Hip Hinges
  • Hip Hinges with KB


  • 1 set of  8 reps of Deadlifts @40% 
  • 1 set of 6 reps @ 60% 
  • 1 set of 3 reps @ 80%
  • 1 set of 3 reps @ 85%
  • 1 set of 3 + reps @ 90%

Met-Con WOD:

This workout has been modified from CrossFit Connection:

  • you are to do 25 reps of all items (except you have to do 99 Air Squats)
  • use the same weight throughout (95/55 is suggested)

T- Thrusters

H- Hang Power Cleans

A- Atomic Sit Ups (25/10 plates)

N- Nees to Elbows

K- KB Swings

S- Sumo Deadlift High Pulls

G- Glute Bridges


V- V-Ups

I- I love running the St. Mary’s Loop

N- Ninety-Nine Air Squats

G- Ground to Overhead


About crossfitcphs

PE Teacher at Carleton Place High School

Posted on October 9, 2015, in Uncategorized. Bookmark the permalink. 1 Comment.

  1. I’m so excited I’m going to have a burrito for breakfast

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