Fitness Center

We help you achieve harmony, balance, passion & feel amazing in your life through fitness & nutrition

CrossFit Montreal-Friday september 28
Friday, September 28, 2012


Three rounds for time of:
100 meter Walking lunge
Handstand walk 20 meters
50 Kettlebell swings, 1 pood

Option 2: Outlaw

BB Gymnastics

EMOM (every minute on the minute) for 10 minutes:

1 Power Snatch + 3 OHS (as fast as possible) @ 90% 


1a) 3XME Bench Press @ 85%  – rest 75 sec.
1b) 3XME Strict Pullups @ 75%  – rest 75 sec.


In 12 minutes complete:

100 UB Double-Unders


7 Deadlifts 315/205#
25 Burpees

Notes: The 100 UB Double-Unders are a “buy-in”. when the 12 minute clock starts they must be completed before moving on to the AMRAP. The TOTAL TIME of the entire piece is 12 minutes. If you do not complete the 100 UB Double-Unders in the 12 minutes your score is ZERO.

Midline (time permitting)

5 minute AMRAP of Strict T2B.

Option 3: CrossFit Montreal

5 rounds for  max reps

1min max reps Thrusters 95/65

1min max reps jumping lunges

1min max reps pull ups

1min repos

← Back to Blog