CFW Holiday Hours this week:
Monday- Normal schedule
Tuesday- Normal schedule
Wednesday- Normal schedule
Thursday- Closed
Friday- Closed
Saturday- Normal schedule
Fit
Complete 5 Rounds (each for time)
Row 250m
10 Box Jumps (24/20″)
10 Deadlifts (185/135#)
Rest 2-3 minutes between each round
Strong
5 RFT
7 Deadlifts (275/175#)
21 Double Unders
Comp
With a running clock:
0:00-4:00
Work up to a heavy single Snatch Grip Push Press from a rack.
4:00-8:00
Work up to a heavy single Snatch Balance from a rack.
8:00-12:00
Work up to a heavy single hang Squat Snatch.
12:00-16:00
Work up to a heavy single Squat Snatch.
16:00-20:00
Work up to a heavy single Front Squat.