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Friday 9-16-16

15
Sep

Friday 9-16-16

WOD

21-15-9
Overhead Squats (115/80#)
Handstand Push-ups
400m Run

For Time

STRENGTH

1: Block clean pull + clean: 10 rounds- Every 2:30 minutes, complete:

-2x clean pull from the blocks + 1x squat clean (Work up to a 2+1 for the day. Set up blocks at knee level)

2:  10 rounds – EMOM, perform:

-Odd Minute: 3x push jerk behind the neck (same weight across…AHAP)

-Even minute: max rep bar muscle up


Special Event

CFRC is proud to announce that we are hosting a Level 1 certification Oct 1st and 2nd.. Sign up! Click here for more details.

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