WOD

Amrap 20 100m Front Plate Carry 2 Rope Climbs  20 DB Ground to Shoulder  2 Rope Climbs 200m Run 

1)Push jerk 3–3-3-3 2)Amrap 10 5 Chest to bar pull ups  5 Hang power clean and jerks 105/73 8 V Sit ups 

5×8 Front rack lunges Back Squat 20-20-20

Amrap 18  10 Pull Ups 15 Push Ups  20 Kettlebell Swings 53/35

1)Emom 10 High Hang Snatch + Hang Snatch + Snatch 2)Build to heavy Hang Below Knee Snatch

3 Rounds for Time 800m Run 15 Clusters 95/65

Amrap 20 With a partner  100 Deadlifts 225/155 125 Burpee over box 30 inch  200 Passing Wall Balls 

8 Rounds  In 1 minute: 6 Push Jerk 135/95 Max Toes to Bar in remaining time  Rest 30 seconds between Rounds

1 mile run Rest 5 1 mile run

Save the date! CFM Annual Cookout June 14th at the Grenier house 🥳 Cossack Squat 5×10 Back Squat 4×12@65% Weighted walking Lunge 3×20