Saturday, January 5th, 2019

CF Strength WOD 

5 Snatch Grip Deadlifts
15 Banded Pull aparts
5 Rounds (build up in load)

CF WOD

21 Deadlifts
21 Box Jumps
15 Deadlifts
15 Box Jumps
9 Deadlifts
9 Box Jumps
9 Pull ups
9 Box Jumps
15 Pull ups
15 Box Jumps
21 Pull ups
21 Box Jumps
Fitness: (155/105)
Performance: (185/125)
Open: (225/155)

DRIVE 

80 Air Squats
60 DB Hang Clean and Jerks (30 each arm)
40 Walking Lunges (no load)
20  DB Deadlifts
3 Rounds
30 min CAP

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