WOD

***Come join us Friday night October 21st for the CFM Lift Off! Everyone is welcome and encouraged to participate. Mock weightlifting meet with just your... Read More

1) Front Squat 5-5-5-3-3 2) For Time 15-12-9-6-3 Deadlifts 135/95 Push Jerks

EMOM 28 A) 5-10 Strict Pull Ups B) :45 Row C) :15 L Sit D) 100m Sprint

AMRAP 8 8 Power Snatch 75/55 8 Lateral Bar Burpees Then, directly into 8 minutes to build to heavy Power Snatch

7 Rounds for Time 14 DB Ground to Overhead 50/35 12 Box Jump Overs 24/20 10 Toes To Bar

1) Back Squat 5-5-5-3-3-3 2) AMRAP 7 10 Wall Balls 20/14 20 Double Unders

AMRAP 20 2 Wall Walks 2 Rope Climbs 10 Deadlifts 135/95 8 Shoulder to Overhead 135/95

1) Bulgarian Split Squats 8-8-8-8 each leg 2) 3 Rounds for Time 10 Chest to Bar Pull Ups 20 Burpees

5 Rounds for Time 200m Run 15 Thrusters 95/65

Every 90 sec x 14 2 Hang Cleans + 1 Jerk