Power Clean 1-1-1-1-1-1-1 ___ AMRAP 8 3 Power Clean (50% of above max effort) 6 Push Ups 9 Squats

DE Front Squat 10×2 every 60s (50% of 1rm) ___ Every 90s x15 minutes (10 rounds total) 25 Double Unders 10 Pull Ups

  ME Push Press 3-3-3-3-3 ___ Row 1000m Time Trial I have a God-given talent and I work very hard for what I do. Anybody can run fast. It’s how you run fast. I pay… 

Coming soon! CFW Standard Shirt- Lime on Kelly Green and Lime on Charcoal. Sign up next week if you want one! Men’s and Women’s fit. $20 each. Here’s what’s going on the back: ___ DE… 

ME Floor Press 3-3-3-3-3 ___ I Said, Dance! Chest to Bar Pull Ups Toes to Kettlebell Weighted OH Lunges (45/25#) Burpees 1 minute for max reps at each station. Fight Gone Bad style. Yes, it’s… 

DE Box Squat 10×2 12″ box (every 90s) ___ For time: 10 to 1- KBS (53/35#) 3 Broad Jumps Perform 10 KBS, then 3 broad jumps. 9 KBS, 3 broad jumps…and so on…