Weightlifting 15min E90sec 1 Hang Power Snatch [above knees] 1 Hang Power Snatch [below knees] 1 Power Snatch Conditioning 5-4-3-2-1 Hang Power Snatches (135/95) [above [...]

Conditioning 5min AMRAP 50 Bench Press (135/95) Max Burpees *Rest 3min* 5min AMRAP 50 Ring Rows [feet on bench/box if possible] Max Calorie Row *Rest [...]

Gymnastics 4 Rounds (not for time) Max(-1) Strict Wide Grip Pull-ups 8-10 Strict Ring/Bar/Box Dips *Rest 2min Between Rounds* *only do the Pull-ups on Rounds [...]

Weightlifting 15min E90sec 1 Hang Power Clean [above knees] 1 Hang Power Clean [below knees] 1 Power Clean Conditioning 5 Rounds 15/10 Calorie Row 12 [...]

Conditioning 30min EMOM (40sec On/20sec Off) 1. Assault Bike 2. Battle Ropes 3. Russian Twists 4. Lateral Box Overs (24/20) 5. Single-Arm Farmer Carry (+lbs) [...]

CrossFit Westmount Games & Member Appreciation Event  

Weightlifting 15min E90sec 1 Hang Power Snatch [above knees] 1 Hang Power Snatch [below knees] 1 Power Snatch Conditioning 40-30-20-10 Hang DB Snatches (60/40) Tuck-ups [...]

Strength 3 Rounds (not for time) 8-10 Shoulder Press (+lbs) 10/10 Single-Arm DB High Pulls (+lbs) *Rest 2min Between Sets* Conditioning 18min EMOM 1. 20sec [...]

Gymnastics 10min EMOM 1. 12-18 Pistol Squats 2. 12-18 Burpees Conditioning "P-A Yelle" 15 Rounds 3 Deadlifts (315/205) 7 Toes to Bar 9 Box Jumps [...]

Strength 15min E90sec 1 Power Clean 1 Front Squat 1 Squat Clean [below knees] Conditioning 500m Run 25 Push Press (115/80) 400m Run 20 Push [...]