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Warm-up Running Drills WOD 4 Rounds: 400m run, 10KBS, 10 T2B

Warm-up 3 Rounds: Dowel pass-through x10, KB Swing x 10 WOD A.Press 5RM B.EMOM x8: 3 Hang, power clean C.Front squat 2 KB x 15 reps, Prowler push as heavy and as fast as possible 1 gym length

Warm-up KB skills: Goblet squats, Windmills, Turkish Get-ups, Taters WOD 2 Rounds: 200m run, 20 Burpees, 200m run, 20 wall-balls, 200m run, 20 KBS, 200m run *Do not repeat the 200m run twice for 400m

strongWarm-up/strong Goblet squat 3×10 Shoulder stretch with bar strongWOD/strong A.Front Squat 5RM B.Ballistic push-ups 3 on 30s x10 C.5-1, Not for time: Power clean As heavy as possible, weighed pullups. a href=”https://www.crossfitvernon.ca/wp-content/uploads/2013/05/wpid-wp-1367894938033.jpg”img title=”wp-1367894938033.jpg” class=”alignnone size-full” alt=”image” src=”https://www.crossfitvernon.ca/wp-content/uploads/2013/05/wpid-wp-1367894938033.jpg” //a

Warm-Up 1000m Technique row Skill Rope Climbs WOD 3 Rounds for time: 3 Rope Climbs 15 Back Squats

Warm-Up 2 Rounds: Inchworm x8, KB swing x 10 WOD A. Deadlift 5RM B. Rear foot elevated split squat, 4x 6/leg using dumbells on 90s rest C. AOTM, 5 floor press, 5 weighted pull-ups x 5 each

strongWarm-Up/strong Snatch Practice with dowel, 15 min strongWOD/strong Row 500/300/200/100, Thrusters, 5/10/15/20/25 a href=”https://www.crossfitvernon.ca/wp-content/uploads/2013/05/wpid-20130501_194757.jpg”img title=”20130501_194757.jpg” class=”alignnone size-full” alt=”image” src=”https://www.crossfitvernon.ca/wp-content/uploads/2013/05/wpid-20130501_194757.jpg” //a