CFE Program:

Dynamic Warmup

Pose Running Drills

Partner WOD: 20M AMRAP

100m Bear Crawl

50m Walking Lunges

400m Sprint


Partners Alternate first two movements each round and must complete the Sprint together.

CF Program: Happy Birthday Silvia!!! We love you!!!


Dynamic Warmup

MOD: Review of Movements


11 Bear Complex (95/65)

20 Situps

12 Wall Climbs

LV1: 3 RFT:Back Squat/Situps/Push Press (35/15)

LV2: (55/35) Hand Release Pushups

LV3: (75/45) Donkey Kicks

LV4: Rx’d



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