Weighted Pull Up 1RM ____ Max Bench Press 1RM After warming up you will have 20 minutes to find a 1RM Pull Up and Bench Press.

**CFW will be closed today for Independence Day** We will not have Weightlifting Wednesday or Yoga. Let every nation know, whether it wishes us well or ill, that we shall pay any price, bear any… Wednesday 7-4-18

“Tailpipe” For Time Row 500m Directly into… 21-15-9 Front Squat (135/95#) Kettlebell Swings (70/53#) ____ Box Brief CFW will be closed Wednesday, July 4th for Independence Day

Deadlift For Load 1-1-1-1-1-1-1 ____ Box Brief CFW will be closed Wednesday, July 4th for Independence Day

“Big Bang” For Time 50 Power Cleans (185/135#) ____ Box Brief CFW will be closed Wednesday, July 4th for Independence Day

“Maverick” Teams of 3-4 For Time (30 Minute Cap) 3 Rounds: 20 DB Burpees (50/35#) 20 DB Power Snatches (50/35#) 150 Calorie Bike 2 Rounds: 20 DB Burpees (50/35#) 20 DB Power Snatches (50/35#) 150… Thursday 6-28-18