WOD

3 rounds  Amrap 6. Rest 90 5 Strict Pull Ups 12 Russian KBS 70/53 8 10m Shuttle Runs

For Time 150 Wall Balls 20/14 150 Burpees  *partition any way 

Don’t forget to mark your calendars for our annual CFM summer cookout. June 14th. Be there! 6 rounds for time  12 pull ups 10 deadlifts... Read More

Front Squat 5-5-5–5-5 Back Squat 3-3-3-3-3

For Time 1k Row 800m Run 35 Toes to Bar 400m Run

1)Emom 8 2 Clean and Jerk @65% 2)Build to max clean and jerk

Amrap 20 200m Run 10 KBS 53/35 10 Goblet Squats 53/35

5 Rounds  Max Reps Bench Press @ bodyweight Max Reps Strict Pull Ups 

Amrap 25 With a partner 30 Wall Balls  60 Double DB or KB Deadlifts  30 Burpee Pull Ups 

3 Rounds  Amrap 4. Rest 2 5 Hang Power Cleans 105/73 5 Shoulder to Overhead  8 Box Jumps 24/20