WOD

1) 10 Minutes to work up to max high hang clean   2) For Time 9-6-3 Front Squat  225, 155 Bar Muscle Up  

‘Helen’ For Time 3 Rounds 400m Run 21 Kettlebell Swings (53,35) 12 Pull-ups

For Time 10 Rounds 100m Sprint 5 Toes to Bar 10 Burpees Rest 30 seconds

Clean and Jerk all singles 3@75% 3@80% 2@85% 1@90% 2@80% Front Squat 5×2@85%  

Max Strict Press   For Time 21-15-9 200m Run each round Pull Ups Push Press (115, 80)  

4 Rounds For Time 20 Calorie Row 15 Kettlebell Swings 70, 53 15 Burpees *3 Minute Cap.  Rest 3 minutes between rounds  

15 Minute Up Ladder 1 Deadlift 315 1 Muscle Up 1 Hand Stand Push Up  

Box reminder:  CFM annual cookout June 27th!    Back Squat & Strict Press.  week 8 5 @ 40% 5 @ 50% 5 @ 60%  ... Read More

3 Rounds for Time 400m Run 15 Power Snatch (95, 65) 20 Pull Up  

4 Rounds 2:30 on 2:30 rest 400m Run Rounds 1 & 3 Max Wall Balls with remaining time 20, 14 Rounds 2 & 4 Max... Read More