WOD – Tuesday 5 September 2017

  • OLYMPIC LIFTING:
    Clean and Jerk
    1-1-1-1-1-1 @ 90% of 1RM
  • METCON:
    7min AMRAP:
    21 KB Snatches 24/16kg
    3 Bar Muscle Ups
  • CFP LITE:
    7min AMRAP:
    21 KB Swings
    7 Ring rows
  • CFP PERFORMANCE:
    Snatch Pulls
    4-4 @ 110% of 1RM

    Every 4mins for 5 rounds:
    10 front squats 70/45kg
    15 Cal Row
    5 ground to overhead 70/45kg

  • CFP+:
    Monility class @ 6:30pm!