Monday 04.12.2017

Santa Run, Dec 9th

C6 Christmas Party & Woddie Awards Dec 15th

 

Scaled &

Rx)  1) Front Squat, Build to a Heavy Set of 2

        2) "EIKCAJ"

             30 Pull-ups

             50 Thrusters 45/35

             1000m Row

 

Comp)  1) Muscle Up Progression (choose A or B)

                  A: 3 Rounds

                       16% Ring Muscle ups

                       30 Double Unders

                       13% Ring Muscle Ups

                       30 Double Unders

                       10% Ring Muscle Ups

                       2:00 Rest

                 B: OTM x 10:00

                     odd: 7 Strict Band Muscle ups

                     even: 40 Double Unders

                     ...following 25 Strict Pullups (band as required)

             2) in 7:00 build to a Heavy 8RM Thruster (from the floor)

                 ...following in mins 7-12, 2x5 Thrusters at 85% of established 8RM

             3) "EIKCAJ"

                  30 C2B Pull ups

                  50 Thrusters 65/45

                  70/50 Calorie Row

            

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Contact 

Location

85 Maple Hills Avenue

Unit A

Charlottetown, PE, C1C 0B6

 

Phone

902-393-0008

 

Email

james@court6crossfit.ca

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