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CFL 11/21

By: 0

Skill: 12 min EMOM

Min 1) 3 Strict Press
Min 2) :30 Dead bug Hold

WOD: 8 Rounds For Time (Teams of 2 – 4 rounds each)
10/8 Calorie AAB
10 Dumbbell Push Pres (30-35/20- 25)
10 Dumbbell Renegade Row (30-35/20- 25)
*Partners alternate after each full round
*Use same DBs for push press and rows

Score is heaviest 3 Strict Press/time

CFL 11/20

By: 0

Skill:
5 sets of 100m rowing
*Rest 3 to 1 work or longer if class size is large
WOD:
20 min EMOM, alternating movements
1) :30 max burpees
2) 20 atl lunges
3) 20 KB Russian Swings
4) 150ft Farmers Carry (allow a weight to go unbroken or drop only once)
5) rest
Score is slowest 100m/number of burpees