• 170120

    EMOM 10

    2 Bear Complex

    Then - CFG Open 11.6/12.5
    AMRep 7
    Using the Rep Scheme
    3-6-9-12-15...
    Thruster 100/65
    Chest to Bar Pull Up

  • 170119

    Practice and/or Max Rep of:

    Muscle Up
    Bar Muscle Up
    Chest to Bar
    Pull Up

    Then - 4 Rounds For Time
    30 Sit Ups
    20 Push Ups
    2 Rope Climbs 15'


  • 170118

    5 Rounds For Time

    15 Wall Ball 20/14
    12 Deadlifts 135/95
    9 Hang Cleans 135/95
    6 Shoulder to Overhead 135/95

  • 170117

    Back Squat 5-5-5

    Then - AMRAP 12
    Row 1500m (Buy In)
    Then with the time remaining AMRAP
    30 Double Unders
    10 Burpees 6" Reach

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