Crossfit St. Catharines
  • Phone: (289)668-7409
  • Location: 50 Niagara St., Unit C01, St. Catharines, ON (MAP)
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September 12, 2013

Posted Sep 11th, 2013 in WOD

SKILL 1:
AMRAP 15:00
- 10 Ring Dips
- 10 Pistols
- 10 Toes to bar

WOD:
AMRAP 3:00
- 7 Power Snatch (95/65)
- 7 Burpees
Rest 1:00
AMRAP 3:00
- 7 Thrusters (95/65)
- 7 Burpees

SKILL 2:
5 Rounds for completion
- 5 Handstand pushups
- 2 Rope climbs 

1 comment

  • Frank Coy on Sep 12th, 2013
    That new rope is a long way up. Great to see the 6am'ers, Nooners, Competitive, 4:30, 5:30, 6:30 participants all coming together to smoke the WOD at 4:30 today. Mary, Erin, Dave, Mike, Sherri, Shelby, Cory, Girl Riley, all Rockin the Big House for 3 min at a time!!

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