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A. Bench press – 4×3@80+%. Increase weight from last time if possible.

B. For max reps or distance, 3 minutes at each station, with 30 seconds between stations:

Tire flips

Farmer’s carry (2 heavy DBs or KBs)

Yoke sled push (We will drop the cross-member on the yoke down to about waist height so you can either push with your chest/shoulders, or (ideally) with arms extended.)

Sled pull (facing sled) with row.

**Come on out and watch Lisa, Annick, and Roxanne compete at Starke CrossFit (in Winnipeg) for the Starke Games on Saturday and Sunday! More info here.**