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CFL 5/24

By: 0

Strength: Back Squat 5 rm (15-20 min)

WOD: EMOM for 12 min

Min 1: 6-8 Push Ups (sub HR Push Ups  off box)

Min 2: 8-10 Knee Raises (sub  knee raises from box  toes to rig  knee raises off box)

Min 3: 10-12 total DB Lunges (held down by your side)

Score: Back Squat 5 rm/ Total reps

CFL 5/24

By: 0

Strength: Back Squat 5 rm (15-20 min)

WOD: EMOM for 12 min

Min 1: 6-8 Push Ups (sub HR Push Ups  off box)

Min 2: 8-10 Knee Raises (sub  knee raises from box  toes to rig  knee raises off box)

Min 3: 10-12 total DB Lunges (held down by your side)

Score: Back Squat 5 rm/ Total reps

CFL 5/22

By: 0

Skill: DEATH BY WALL BALLS.

Min 1: 1 WB 20/14

Min 2: 2 WB

Etc…

If a person drops out, 5 burpees every min until the last person finishes.

WOD: AMRAP 12

50 Jump Ropes

25 Mountain Climbers

10 Butterfly Situps

etc…

Score: total number of wallballs/ rounds and reps