tim
Announcements
Festivus Games – 4/18 @ CFA. Intermediate and Novice Athletes Only. Nationwide Event!
Main – WOD
Warm-up
Metcon (No Measure)
Row/AD ~ 4 Min
2 Rounds
10 Reverse Wall Balls
10 Chin Ups (or ring rows)
Clean Tech + Mobility
Weightlifting
Hang Power Clean (3X3. Build. 3 @ 95%, 3 @ 90%. Record Heaviest)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 5 Min @ 80%
8 Wall Balls
8 Burpees
8 Toes 2 Bar
** Kipping leg raises as substitute. Be safe.
Rest 3 Min
Metcon (AMRAP – Rounds and Reps)
AMRAP 5 Min @ 80%
8 Wall Balls
8 Burpees
8 Toes 2 Bar
** Kipping leg raises as substitute. Be safe.
Rest 3 Min
Metcon (AMRAP – Rounds and Reps)
AMRAP 5 Min @ 80%
8 Wall Balls
8 Burpees
8 Toes 2 Bar
** Kipping leg raises as substitute. Be safe.