Main – CF Endurance Metcon (Time) Row 5k (Don’t complain–suck it up and get it done).
Main – WOD Gymnastics Pull Work (15 min Practice) Pull Ups/C2B/Muscle Ups Metcon Metcon (Weight) EMOM for 5:00 5 Power .....
Main – WOD Weightlifting Front Squat (4×5 @ 80%) Metcon Metcon (Time) 400m Run then 4 Rounds 3 Muscle Ups .....
Main – WOD Weightlifting Strict Press (EMOM for 10 @ 70%) Strict Press Metcon Metcon (AMRAP – Rounds and Reps) .....
Main – WOD Weightlifting Back Squat (EMOM for 10 @ 75%) Metcon Metcon (Time) Level 3 21-15-9 Deficeit HSPU 6″ .....
Announcements Saturday 9am WOD will be for World Down Syndrome Day! Please bring a charitable contribution and wear some funky .....
Main – CF Endurance Metcon (Time) 500m Row Warm-Up Group Stretching 6 x 500m Row w/ 2 minutes rest
