Wednesday, August 12th 2020

Workout of the Day

Skill Work 

1 min on 1 min off- 3 Rnds 

Max Strict Pull ups or Ring Rows 

1 min on 1 min off- 3 Rnds 

Max Kipping Pull ups or Negatives 


16 min Cap 

Fitness: 75/55
Performance: 95/65

Athletes: We start with some skill work today as we continue to bring back our pulling strength.  Then we go into a classic CF open workout.  The best time for the men in 2015 was 5:19 and for the females 6:26. Lets see who can come close to that impressive performance! Check out more data here-


4 minutes on 1 minute off (pick up where you left off) 

Buy in: 400 M Run (each round) 

Max Rounds 15 Dumbbell Deadlifts

 12 Hand Release Push ups
4 Rounds 

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