Pumpkin run/walk Sunday morning, no class on Sunday at the facility, please join us at the run!

Sign up with Crossfit South Surrey’s team 

WARM UP 

Release rotators, pecs, forearms, anterior tibia and ankles

repeat 2x

• 10ps  single leg swing holding wall
• 5 mapmakers …. light weights 
• 5 sp Single leg box jumps …. low box

 

10m EMOM/Power Snatch + 3 OHS

or

 5 kettle bell swing and 5 front squats

 

METCON

7m AMRAP

1 Maneater- 250 m row, 20 MB cleans

-3m Rest-

7m AMRAP

3 Manmakers (35/25)MW
6 Box Jumps

ADVANCED

7m AMRAP

1 Maneater- 250 m row, 20 MB cleans

-1m Rest-

7m AMRAP

3 Manmakers (55/35)MW
6 Box Jumps