Tuesday 6-6-17
Barbell Technique 15 Minutes to Establish a 1RM Hang Clean _____ “Freight Train” On the Minute x 5 (50% of today’s 1RM) Minute 1 – 7 Hang Squat Cleans + 3 Push Jerks Minute 2… Tuesday 6-6-17
Monday 6-5-17
Floor Press 3-3-3-3-3 _____ “Half Mile” One Sprint Round For Time Calorie Row (25/20) 25 Heavy Rope Jumps 25 Burpees The CFW record for this WOD is 2:16.
Friday 6-2-17
Fit/Comp “Quattro” 4 RFT 21/15 Calorie Bike or Row 18 Wallballs (20/14#) 15 Kettlebell Swings (53/35#) 12 Burpees
Thursday 6-1-17
“Narf” Fit 9-15-21 Jumping Pull Ups Thrusters (65/45#) Comp 9-15-21 Pull Ups Thrusters (95/65#)
