CF WOD

10 wall balls
6 Burpees over the bar
4 Deadlifts

30 Rounds
35 min Cap

Fitness: 155/105
Performance: 185/125
Open: 225/155

You work then your partner works, alternating rounds

DRIVE

At the Orange posts:
10 push press
10 bent over rows
10 push ups

Burpee broad jumps down to other posts, run back

12 Min Amrap
2 min rest

At the Orange posts:
10 sit ups
20 second side plank (each side)
30 mountain climbers

Burpee broad jumps down to other posts, run back

12 Min Amrap

***Save the Date***
December 2nd- Rowing Clinic: 10:30am @ CFH, 1pm @ CFHE
December 3rd- Battle of Baltimore Registration goes live!
December 8th & 9th- CFH closed for a Level 1 Seminar
December 9th – Sunday Hero Wod at CFHE at 1pm
December 14th- Holiday Party & White Elephant at Delia Foley’s