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Wednesday 9-14-16

14
Sep

Wednesday 9-14-16

WOD

“Open Test”

AMRAP 20:
50 Wallballs (20/14)
50 Double-Unders
40 Box Jumps (24/20)
40 Toes-to-Bar
30 Chest-to-Bar Pull-Ups
30 Barbell Facing Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Muscle-Ups

Complete at least one full round.

STRENGTH 

1) Back squat: 65%x 5 reps, 75%x 5 reps x 3 reps.

*Rest 10 minutes, then:

2) Front squat: 60%x 5 reps x 4 sets.


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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