WOD – Thursday 21 September 2017

  • STRENGTH:
    Box Step Ups
    5-5-5-5-5 @ 70% of 1RM Front Squat
  • METCON:
    For time:
    42-30-18
    Calorie row
    21-15-9
    Burpees over rower
  • CFP LITE:
    For time:
    21-15-9
    Calorie row
    10-10-10
    Burpees over rower
  • CFP PERFORMANCE:
    5 Rounds
    2min on/ 1min off
    200m Run
    8 Burpee box jump overs
    Max muscle ups in remainder of time
    (Ring or Bar: Choose weakest)
    NOTE: Ring or Bar: Choose weakest