WOD – Tuesday 21 November 2017

  • STRENGTH:
    Front Squat
    10-10-10-10 @ 65-70% of 1RM
  • METCON:
    For Time:
    200m Run
    15 Jerks 70/45kg
    9 Bar Facing Burpees
    200m Run
    12 Jerks
    6 Bar Facing Burpees
    200m Run
    9 Jerks
    3 Bar Facing Burpees

  • CFP LITE:
    For Time:
    200m Run
    20 Push ups
    10 Burpees
    200m Run
    15 Push ups
    10 Burpees
    200m Run
    10 Push ups
    10 Burpees
  • CFP+:
    Rope climbs
  • CFP PERFORMANCE:
    4 x 8 Strict Press @65%-70%of 1RM
    4 x 8 Barbell Bent over
    4 x 8 strict pull-ups