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Tuesday 9-27-16

26
Sep

Tuesday 9-27-16

WOD

AMRAP 5:
Buy-in: 50 Wallballs (20/15#)
12 Deadlifts (185/135#)
12 Bar-Over Burpees
Rest 5:00

AMRAP 5:
Buy-in: 35 Wallballs (20/14#)
9 Deadlifts (225/155#)
9 Bar-Over Burpees
Rest 5:00

AMRAP 5:
Buy-in: 20 Wallballs (20/14#)
6 Deadlifts (275/185#)
6 Bar-Over Burpees

Strength

1: Power snatch: 10 rounds- Every 2 minutes, complete:

-3x power snatch (Work up to a max triple for the day)

2:  5 rounds (10 minutes) – EMOM, complete:

-Odd minute: 5x snatch push press (Same across. Should be around 100% 1 RM snatch)

-Even minute: 2x rope climb (Go legless as long as possible)


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.

Due to the Level 1 certification the CFRC will be closed. We will have a 9AM Team WOD at Victoria Arbors Park (map).

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