A) CF S-WOD

B) CF Metcon

C) 100m row for time, 1min rest, 500m row for time, 2min rest, 250m row at a 1min pace.

A) 10min EMOM (10rds, all work completed every minute)

4 Power clean @ 60% of 1rm

6 Burpees

B) Wod: 7min AMRAP

3 Bar Muscle ups (sub 6 ctb pull ups or hardest modified pull up, no dips)

10 power snatch (75/55)

A) CF S-WOD

B) CF Metcon

C) 10min emom C2B pullups (Add 1 rep to what you did last week, and hit that number every minute for 10 minutes unbroken)

A) CF S-WOD

B) CF Metcon

C) Power Snatch + Snatch; find heaviest combo in 8min

A) Skill: Back Squat; 3 sets of 5 @75% of 1rm + 5-10#s

B) Wod: 9min AMRAP

10 toes to bar (sub knee raises, then v-ups)

10 goblet lunge (70/53)

10 KB SDHP

What a weekend!! Lots of congratulations in order!

A) Wod: Lynne

5 rounds for max reps

Bodyweight Bench press – max reps

Strict pull ups – max reps

B) Optional - Cash out: Annie;

50-40-30-20-10

double unders / sit ups

For time

A) CF Metcon

B) CF Cashout

C) 2k row for time

A) Clean, 25min to find a 1RM

B) Wod: For time (11min cap)

20-16-10

Hang power clean (115/85)

Front rack alternating lunges (ea step is 1)