AMRAP 7 Max rep Wallballs (20/14#) EMOM complete 4 Deadlifts (225/155#) ___ AMRAP 10 35 Double Unders 10 OHS (45/30#) with a 2s pause at bottom

AMRAP 12 70 Double Unders 50 Burpees 30 Squat Clean Thrusters (135/95#) 10 Muscle Ups ___ Open Athletes Work on stringing T2Bs. Mobility will be posted on the board.

Open Gym 6-8am & 5-7pm ___ Open Athletes AMRAP 12 70 Double Unders 50 Burpees 30 Squat Clean Thrusters (135/95#) 10 Muscle Ups The CFG Open starts next week. If you’re signed up on our… 

Tabata- 20s on/ 10s off of the following: Toes to Bar Box Jumps (24/18″) Row (cals) Shoulder to Overhead (95/65#) Work for max reps x8 of each movement. Rest 1 minute between each.  

For Time 10-9-8-7-6-5-4-3-2-1 Squat Cleans (135/95#) Bar Over Burpees ___

Community WOD at 8:30am Join us for a FREE Saturday workout for all levels.