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Monday

23
Feb

Monday

ATTENTION FRENZY:

 

For those of you who are interested in helping us judge for this year’s CF OPEN click here JUDGES COURSE to register.!!

 

STRENGTH

 

Front Squats

 

Take 10 min to build to 80% of your 1-RM

 

then….

 

5-5-5 @ 75-80% of 1-RM

 

Perform 10-12 HSPU or 5-8 Wall Climbs in between each set

 

(25 min)

 

WOD

 

EMOTM for 18 min

 

Min 1 = 10 Front Rack  20″ Box Step Ups (95/65)(75/45-35)

Min 2 = 20 V-Ups

Min 3 = 12 CTB Pull Ups – 12 Pull Ups  – 12 Banded Pull Ups

 

…right into a 400 m jog or 500 m row for cool down