12
11 '16
“Small”
Three rounds for time of:
Row 1000 meters
50 Burpees
50 Box jumps, 24″ box
Run 800 meters
12
11 '16
Fundamentals 1: Intro to CrossFit and 9 Fundamental movements. Friday Nov 18 2000hrs
Fundamentals 2: Gymnastics. Sunday Nov 20th at 1100hrs
Fundamentals 3: Olympic lifts. Tuesday Nov 22nd at 2000hrs
Fundamentals 4: Miscellaneous movements. Friday Nov 25th at 2000hrs
Fundamentals 5: WOD and maintenance/ recovery. Sunday Nov 27th at 1100hrs
12
11 '16
Let’s meet at the Renfrew public pool for 1200hrs, ready to rock at 1210.
“Rocket”
Complete as many rounds as possible in 30 minutes of:
50m swim
10 push-ups
15 squats
