*Reminder that the gym is closed this weekend as we will be cheering Elanna on at the CrossFit Sectionals at the Moss Park Armoury.

Warm-up: 5-8 Turkish get-ups/side

Strength: A1. 3-4 sets DB press in 8-12 rep range, rest 45sec A2. 3-4 sets max ring rows, rest 1.5mins

Metcon: 10min AMRAP: 10 Waiter Walk Lunges Right Side 5 burpees 10 Waiter Walk Lunges Left Side 5 burpees

*Waiter Walk Lunges (over head DB walking lunge, with single DB, alternating arms)