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CFL 10/9

By: 0

Skill: 4 Rounds
4 DB Strict Press
4 DB Bent Over Rows
4 DB Push Press
4 DB Bent Over Rows
Rest :90

WOD: For Time
10-9- 8-7- 6-5- 4-3- 2-1
Push Ups
*50ft Double KB Front Rack Carry done after each set
*COACHES NOTE*
 50ft Double KB FR Carry should be 25ft down and 25ft back
 If someone has mobility or issues getting into the front rack position, may change to
farmers carry

Score is heaviest weight/time

#humblebrag

By: 0

Skill: EMOM x 5
1 Snatch Balance
EMOM x 5
1 Hang Power Snatch

WOD: For Time
2.5/2k AAB
5 Squat Snatches @ 60% of 1RM
4 Squat Snatches @ 65% of 1RM
3 Squat Snatches @ 70% of 1RM
2 Squat Snatches @ 75% of 1RM
1 Squat Snatches @ 80% of 1RM

Score is heaviest snatch balance/hang power snatch/time