WOD – Monday 20 November 2017

  • STRENGTH:
    10min EMOM:
    4 Hang power cleans
    3 Front Squats
    2 Shoulder to overhead
    * Scale weight to enable unbroken rounds
  • METCON:
    For Time
    15-12-9-6
    Hang Squat Cleans 60/40kg
    Ring Dips
  • CFP LITE:
    For Time
    15-12-9-6
    Medball cleans
    Push ups
  • CFP PERFORMANCE:
    10min AMRAP:
    5 Bar Muscle ups
    16 DB Snatch 20/15kg
    15 Cal Row
  • CFP+:
    Kipping pull ups