LAST DAY TO BUY A CF4CF SHIRT IN SUPPORT OF THIS YEAR’S FUNDRAISER!
Strength & Conditioning
In teams of two alternating complete rounds, 3 Rounds each for time (40 min cap):
10 Burpees Over Bar
20 UB Push Press (95/65)
10 Burpee Over Bar
R+ is (115/75), for 5 rounds, with a 250M row.
Sotts Press: 4×4 as warmup
Snatch: in 12 min find max triple from the ground
Press in Split: 3×4 as warmup
Clean + Jerk: In 12 min find max triple from the ground
FS: 4×1 @ 85% with a 52X1 tempo
4 sets as movement prep:
40 ft double OH KB Duck Walk
6 tempo Goblet Squats heavy KB @ 5311 tempo
Tabata Alternating Pistols x 8 minutes: Score is lowest round number