WOD

1) 10 minutes to build to max hang below knee power clean 2) AMRAP 10 8 Dumbbell GTO 50, 35 25 Double Unders

3 Rounds for Time 800m Run 20 Burpee Pull Ups

Reminder CFM Christmas party is Dec 16th upstairs at the Old Court in downtown Lowell.  The Secret Santa sign up is on the white board... Read More

4 Rounds for Time 400m Run 6 Bar Muscle Ups 25 Abmat Sit Ups

Front Squat 1) 5×1 @ 90% 2) Bike max calories 1 minute rest 10 minutes.  Repeat 1 minute max effort.

7×10 DB Romanian Deadlifts 7×14 Ring Rows

Up ladder 15 minutes. 1 Shoulder to Overhead 185, 125 1 Toes to Bar increase by 1 rep each round.

AMRAP 7 10 Push Ups 20 Walking Lunges 10 Air Squats Then 3 Rounds for Time 400m Run 15 Burpees

AMRAP 20 20 Burpees 10 Power Snatch (135, 95) 10 Clean & Jerk (135, 95) 20 Box Jump Overs 24, 20

Class at 9am and 5:15pm only today 4 Rounds for Time 400m Run 20 Knee to Elbow 75 Double Unders