WOD

1)Split jerk 3-3-2-2-1 2)Front Squat 3-3-3-3-3

5x800m Run.  *Rest 2-3 minutes between.  *Intensity at goal mile pace 

Partner workout  AMRAP 20 400m Run together   30 Passing Wall Balls  20 Pull Ups 10 Shoulder to Overhead 

1)Back Squat 2×20 2)4 Rounds for Time  40 Double Unders  20 DB GTO 70/50

AMRAP 18 7 Strict Pull Ups 9 Weighted Box Step Overs 50/35 & 24/20 12 Hand Release Push Ups 

1)Single Leg RDL 5×8 each leg 2)Deadlift 5-5-5-3-3-3

**Save the date**CFM 12th Annual Anniversary Cookout June 15th! In 16 minutes: 12 minutes Bike or Row max cals  4 minutes max burpees *use alternate... Read More

For Time  10-9-8-7-6-5-4-3-2-1 Power Cleans 155/108 20-18-16-14-12-10-8-6-4-2 Wall Balls 20/14

AMRAP 20 10 Pull Ups 10 Push Press 115/80 10 V Ups 10 Deadlifts 115/80

In 16 minutes: 12 minutes Bike or Row max cals  4 minutes max burpees