CFE

Friday Funday! 9:00am
Partner wod!
250m run/Row/ KBS (53/35)
500m run/Row/ box jumps (24/20)
1000m run/Row/ sit-ups
500m run/Row/push-ups
250m run/Row/wallballs (20/24)
*score time and reps

CrossFit

• Deadlift
  • 1×3 @70%
  • 1×3 @80%
  • 1×3 + 87.5%
    
• metcon
  • 7 min amrap :
    • Cal row 12/9
    • 5 power snatch 115/85
    • 5 OHS 115/85
• Rest 2 min •
  • 7 min amrap :
    • Cal row 12/9
    • 9 dead lifts 205/145
    • 18 Single arm DB push press 50/35
      • (9 each arm)