Torian CrossFit A) Behind the neck Push Press 5-5-5-5-5 *Ascending in weight [15:00] B) AMRAP in 12: 2 Rounds 10 Chest to bar pull-ups 10 Overhead squats 42.5/30 2 Rounds 12 Chest to bar pull-ups 12 Overhead squats 42.5/30 2 Rounds 14 Chest to bar pull-ups 14 Overhead squats 42.5/30 2 Rounds 16 Chest to bar pull-ups 16 Overhead squats 42.5/30 Etc… Torian Gymnastics Handstands Upper Body Pulling

Torian CrossFit EMOM for 40: 1. 15/12 cal Bike erg 2. 10m Handstand walk 3. 15/12 cal Ski erg 4. 25 Wall balls 9/6 (10’) 5. Rest 6. 15/12 cal Echo bike 7. 10 Strict handstand push-ups 8. 15/12 cal Row 9. 75 Double unders 10. Rest

Torian CrossFit 3 Rounds each for time: 21-15-9 Toes to bar Alt DB snatches 20/15 *New round every 10:00 Torian Gymnastics Ring Muscle Up

Labour Day Public Holiday Hours: 7am + 8am WOD 7-11am Open Gym and BBC Torian CrossFit Team of 2 of 3 AMRAP in 30: 800m Run 90 Thrusters 62.5/42.5 800m Run 70 Bar facing burpees 800m Run 50 Bar muscle-ups

Torian CrossFit Team of 2 For time: 800m run with DB 20/15 50 single DB box step ups 20/15 (24”) 50 Alt DB snatch 20/15 30 Bar muscle-ups 50 Alt DB snatch 20/15 50 single DB box step ups 20/15 (24”) 800m run with DB 20/15 [27:00 Cap]

Torian CrossFit A) Overhead squat 3-10-2-10-1 *Increasing weight across [20:00 Cap] B) 4 Rounds for time: 15 Toes to bar 10 Overhead squat 62.5/42.5 [10:00 Cap]

Torian CrossFit Teams of 2 AMRAP in 30: 10000 Bike erg/5000m Row/5000m Ski 120 Deadlift 70/45 90 Hang power cleans 70/45 60 Push jerk 70/45 Max cal Bike erg/Row/Ski Torian Gymnastics Handstands Handstand Walking