Team

A. 3 deadlifts + 2 hang power cleans + 1 TnG power clean ; max in 13 min

Rest 2-3

B. Alt rds 1:1 amrap 10

10/8 cal bike

8 box jump overs

6 t2b

4 burpee box jump over

Rest 2-3

C. Afap

75 pushups

75 barbell rows 95/63

50 synchro abmat sit-ups (passing WB back forth)

500′ walking lunge (25′ sections)

*10 min cap unless room to finish after

team Saturday

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A. 8 min max cal bike

Rest 3

B. 8 min max cal rower

Rest 3 min

C. Amrap 6 – alt rds 1:1

6 t2b / #’d sit-ups

6 burpees onto plate

Rest 2

D. Afap.

75 kB swings 70/53

50 pull-ups

50 kb swings

25 c2b pull-ups

Caption contest . . .

Best caption on IG wins new CFF T Shirt coming out.

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Team:

A. 0-10 min clock

5 min max cal bike

Then amrap 5 of,

10 strict pull-ups

20 burpees onto plate

Rest

B. Amrap 10 – alt 1:1

6 dB box step overs (alt legs) 50/35’s

6 t2b / 6 sit-ups

6 alt renegade rows ^

Rest

C. Afap

100 wall balls (partner hangs on rig)

200 DU (partner holds plank)

Team Saturday:

A, 11 min clock

100/80 cal bike

Remaining time max power cleans

*6 min cap for calories

Rest clean up recover

B. Afap

1500m row (alt every 250m)

1600m run (alt every 200m)

100 plate ground to overhead 45/25

100 plate oh lunge alt legs

50 pushups

50 pull-ups

Team Saturday

A. High hang SqT clean – 3RM

B. 0-10 min – amrap

30 cal bike

30 weighted sit-ups 20/14 wall (not synchro)

30 pull-ups

Rest 2-3 min

C. Afap

5 rds

15 front squats 155/103

12 hang power cleans

9 s to Oh

The Open is coming!

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Team Saturday

A. Amrap 9 – alt rd 1:1

200m run

20 abmat sit-ups

Rest 2-3

B. AMRAP 18

50/40 cal bike

40 kb swings 70/53

30 hspu

20 strict pull-ups

**modify accordingly