Author: camcfhcs

Monday – Memorial Day! 9am Class Only

3 – 5:00 AMRAPs (1:00 Rest Between)
21 PVC Thrusters
15 Box Jumps 24/20
9 Sit Ups

Monday – Memorial Day! 9am Class Only

“Fern’s Dirty Snatch”
10 Rounds
5 Snatch Grip Deadlift 75/55
4 Hang Power Snatches 75/55
3 Overhead Squats 75/55
2 Squat Snatch 75/55
10 V Ups

Monday Memorial Day! 9am Class Only

Partner Workout
3 Rounds
20/16 Cal Echo Bike
vs
Farmers Hold (53/35)

3 Rounds
18/14 Cal Echo Bike
vs
Double KB Front Rack Hold (53/35)

3 Rounds
16/12 Cal Echo Bike
Double KB Overhead Hold (53/35)

5 Burpee Penalty anytime KB comes out of position during biking. Burpees done at the end.

“Jamie’s 22.2 Redo “
CF Open 22.2
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Deadlifts 225/155
Bar Facing Burpees

CF Open Cap 10:00

5 Rounds (2:30 each round)
100 Run
50 Double Under
Max Rep Pull Ups
-:30 Rest-

Front Squat
10-8-6-4-2-4-6-8-10

“Fern’s Balls of Fury”
660m Medball Run
60 Wall Ball Push Press 20/14
60 Medball Lunges
60 Medball Deadlifts
400m Medball Run
40 Wall Ball Push Press
40 Medball Lunges
40 Medball Deadlifts
200m Medball Run
20 Wall Ball Push Press
20 Medball Lunges
20 Medball Deadlifts
660m Medball Run

*Will Change if weather is bad*

“Ya Gotta Tabata”
8 Rounds (:20/:10 = 1 Round) Before moving to next station

Ring Rows
Double Unders
Push Ups
Goblet Squat 53/35

Overhead Squat
5-5-5-5-5

Cash Out
Heel Elevated Sots Press
3 x 10 reps with a light weight (can make small weight increases each set)

5 Rounds
20 Wall Balls 20/14 to 11’/10′ Target
10 Medball Weighted Pull Ups 20/14