Wed, 021418

In House Teams announced by Thursday.

Have you signed up for the CF Open?

Interested in a CF Free Open T shirt or Tank? Add comment to recent post in our FB group.

#

Conditioning:

MAP Training @90+%

AMRAP 8

3 ring muscle ups

6 box jump overs 24/20 *work lateral rebounding

9 / 7 cal bike

Rest 4 min

4 min clock

20/16 cal bike

15 dB thrusters 50/35

Max power cleans 155/108

Rest 3 minutes

AMRAP 8 @90% – sustainability is key

30’ hs walk

30 double unders

6 shoulder to overhead 185/113-123

8 front squats ^

****modify workouts accordingly

#

Post Class:

Becomplete:

1. 3 rds NFT – 15 hang scap squeeze, 15 pvc dislocates, 15 rest db flys

2. Sorensen hold x 1 min x 3

3. Weighted plank 4 x 1-1:30 hold

4. Crossover symmetry

Leave a Comment