Fit
5 RFT
10 Bar Over Burpees
10 Power Cleans (95/65#)
30 Air Squats
Strong
AMRAP 15
10 Sandbag to Shoulder (30/20#)
200m Sandbag Run (30/20#)
200m Single KB Farmer Carry (70/53#)
Comp
5 RFT
10 1-arm DB Power Snatch (45/25#)
200m Run
5 Rounds:
5 Weighted Strict Pull ups
5 Weighted Strict Dips
10 Back Rack Lunges, (5/side)
Rest 2-3 mins after each round
___
Save the Dates
Trifecta will be Saturday, October 10th from 6-9:30am– WOD, tacos & yoga.
Bring a Friend Week will be Oct 12-17th– bring a friend with you to CFW all week long!
Community WOD will be Saturday, October 17th at 8:30am.