Strength WOD

EMOM for 5
3 High Hang Cleans
Rest 1 minute
EMOM for 5
2 Hang Squat Cleans (add load)
Rest 1 minute
EMOM for 5
1 Power Clean (add more load)

WOD

10 Power Cleans
10 Box Jumps
10 Burpees
3 Rounds
10 Min Cap
Fitness: 95/65
Performance: 135/95
Open: 155/105

DRIVE @ CFH 5:30PM

50 KB Swings
40 Sit ups
30 Burpees
20 DB Hang Clean and Jerk (10 each side)
10 KB SDHP
20 min AMRAP

***Save the Date***
November 15th– Bring a Friend Day at both CFH & CFHE!
November 22nd & 23rd – Adjusted Schedule for Thanksgiving, more info coming soon
November 23rd– Rowing Challenge Begins, more info coming soon!