Friday, August 23rd, 2019




Conventional Deadlift
5 Sets x 3 Reps @ 75-80% of 1 Rep Max
(4 Seconds Eccentric on Each Rep)


200m Run
50 Kettlebell Swings 32/24
400m Run
40 Thrusters 95/65
800m Run
30 D-Ball Over Shoulder

For Time

A word from your coach:

We all love dogs at Bytown. But we have to keep the dogs and our members safe and comfortable during classes. This means dogs should be a in a safe area and leashed up unless their owner has them under complete control . This is for the safety of the dogs and the members. We don’t want a weight dropped on a dog or a member tripping over a dog. Many of us love the attention from dogs, but remember, there are also people who are afraid of dogs. We understand dogs bark sometimes, but if your dog barks alot, please be considerate of the other members and maybe leash them up outside or don’t bring them.

Crossfit Bytown