Torian CrossFit A) Find a heavy 3 position Power clean *Hang, hang below knee, floor [15:00 Cap] B) For time: 25 Pull-ups 5 Power cleans 70/45 25 Box jumps 24/20” 20 Pull-ups 10 Power cleans 70/45 20 Box jumps 24/20” 15 Pull-ups 15 Power cleans 70/45 15 Box jumps 24/20” [15:00 Cap] Torian Gymnastics Core Conditioning Handstands Upper Body Pressing

**Gym will be closed till the 4pm class - Monday 19th November** Torian CrossFit Teams of 2 6 Rounds total for time: 15-12-9 DB Thrusters 20/15 Lat burpee over DB *1:1 rounds with partner [35:00 Cap] Torian Strength A1) Back Squat 3, 2, 2, 2, 2, 2 @ 80, 90, 90, 90, 90, Max A2) Banded face pull 5 X 10 B1) Ring push up 5 X 10 (slow / turn out at the top) B2) Bench supported BB row 4 X 10 (heavy / perfect)

Torian CrossFit Park WOD Teams of 2 or 3 AMRAP in 25: 6 Kettlebell snatches R/H 24/16 6 Kettlebell snatches L/H 24/16 12 Kettlebell overhead lunges 24/16 6 Kettlebell thrusters R/H 24/16 6 Kettlebell thrusters L/H 24/16 36’ Handstand walk *Immediately after completing a round, perform a 200m Run. **Team members to alternate complete rounds. Meet the coaches at Waterfront Park - location below. **There will be no evening classes** Gym will re-open Monday at 4pm!

Torian CrossFit A) Find a 5RM Bench press [15:00 Cap] B) 3 Rounds for total reps: 4-3-2-1 Bench @5RM weight *Max strict pull-ups after each set [25:00 Cap] Torian Gymnastics Core Conditioning Handstand Conditioning - Handstand Walking Leg Conditioning Circuit

Torian CrossFit Team of 3 For time: 2000/1600m Row/Ski/Bike erg 50 D-ball cleans 150/100# 75 Handstand push-ups 100 Box jump overs 24/10” 2000/1600m Row/Ski/Bike erg *Divide reps as desired [30:00 Cap] Torian Strength A1) Deadlift 3, 2, 1, 2, 1, 2, 1 @ 80, 85, 90, 87, 92, 90, 95 A2) Single arm DB strict press 4 X 10 (slow / perfect) B1) Bulgarian split squat 4 X 10 (heavy / perfect) B2) Hip Thrusts 4 X10

Torian CrossFit A) Work to a heavy complex of: 2 Snatch + 1 Overhead squat [15:00 Cap] B) 5 Rounds for time: 7 Overhead squats 62.5/42.5 14 Lat bar burpees 35 Double unders [15:00 Cap] Torian Gymnastics Core Conditioning Handstand Technique Ring Swings - Kipping & Strict Muscle Up

Torian CrossFit 3 Rounds each for time: 21-15-9 Toes to bar DB power cleans 2x20/2x15 *New round every 10:00 Torian Strength A1) Back Squat 3, 2, 1, 2, 1, 2, 1 @ 80, 85, 90, 87, 92, 90, 95 A2) OH KB hold 4 X 60 sec. B1) BB JM Press 4 X 10 (slow / perfect) B2) Inverted BB rows 4 X 10

Torian CrossFit “Murph” For time: 1 Mile run 100 Pull-ups 200 Push-ups 300 Squats 1 Mile run *If you have a 20/14# weight vest or body armour, wear it. **Partition reps as needed. Torian Gymnastics Gymnastics Conditioning Circuit Torian Recovery: 9am

Torian CrossFit A) Halting power clean 3-3-3-3-3 *:02 pause at the knee [25:00 Cap] B) 3 Rounds for total reps: AMRAP in 1: 15 Power clean and jerk 42.5/30 Max rep box jump overs 24/20” *Rest 2:00 b/t Torian Strength A1) Bench Press 3, 3, 2, 2, 2 @ 80, 85, 90, 90, Max A2) Weighted pull-up 4 X 10 B1) Tempo Strict DB Press 5 X 10 (21X1) B2) BB RDL 4 X 10 (heavy / perfect)

Torian CrossFit 3 Rounds each for time: 15-12-9 Overhead squat 52.5/35 Toes to bar *New round every 10:00 Torian Gymnastics Core Conditioning Single Leg Squat Mobility