Day 12: Monday, February 22


  • 5 reps each side of the exercise demonstrated in the following video:

  • 10 reps of the activity at Minute 9:17 of the following video:


Working in a group of 4:

  • 3 sets of 8 Bench Press
  • 3 sets of 8 Pendlay Rows
  • weight should be light, but it can get heavier each set

Met-Con WOD:

5 rounds of the following:

  • 10 Pull-Ups (you can do Jumping Pull Ups, Barbell Rows, Band-assisted Pull Ups)
  • 15 Push Ups
  • 20 Sit Ups
  • 25 Air Squats

After each round run one lap of inner loop


  • Heavy-ass Farmer’s Carry around inner loop

About crossfitcphs

PE Teacher at Carleton Place High School

Posted on February 22, 2016, in Uncategorized. Bookmark the permalink. Leave a comment.

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