WOD

5 Rounds NFT 5 Half kneeling KB Press each arm 10 Floor seated double KB Press 5 DB Rows each arm 10 Double Arm DB... Read More

7 rounds for time  12 Toes to Bar 7 Deadlifts 225/155 12 Lateral Bar Burpees 

Amrap 18 400m run 10 GTO 135, 95

10 Rounds for Time 7 Strict Pull Ups 12 Push Ups 

2 Rounds For Time 30 Knees to Elbow 25 cal bike or 500m row 30 Deadlifts 135/95 20 Chest To Bar Pull Ups

1)EMOM 10 Power Clean + 2 hang power cleans   2)Front squat 5-3-2-3-5

1)Push Press 3-3-3-3 2)Amrap 9 7 Kettlebell Swings 70/53 20 Double unders 

Emom 30 Min 1: 10-15 wall balls 20/14 Min 2: 6 deadlifts 225/155 Min 3: 2-4 wall walks 

2 Rounds  400m Run 30 box jumps 24/20 30 Wall Balls 20/14 2 Rounds 400m Run 20 Box Jumps  20 Pull Ups 

Happy 4th of July CFM! No classes today. See you on Saturday!