“Karen” For Time 150 Wallballs (20/14#)

“15.4” AMRAP 8 3 HSPU 3 Power Cleans (185/125#) 6 HSPU 3 Power Cleans 9 HSPU 3 Power Cleans 12 HSPU 3 Power Cleans Continue to add 3 HSPU to each round while completing 3… Friday 11-30-18

“Boxed Out” For Time Run 800m 21 Hang Power Snatches (95/65#) 21 Burpee Box Jumps (24/20”) Run 400m 15 Hang Power Snatches (95/65#) 15 Burpee Box Jumps (24/20”) Run 200m 9 Hang Power Snatches (95/65#)… Thursday 11-29-18

Strict Press 3-3-3 Push Press 5-5-5

“Dead Row” AMRAP 3 5 Deadlifts (185/135#) Row 250m 3 Rounds for Max Deadlift Reps. Rest 3 minutes between each AMRAP.

Thanksgiving “Grace” For Time 30 Clean & Jerks (135/95#) We will only have a 6am WOD today. Everyone is invited! CFW will be CLOSED on Friday 11-23.