Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
- “Elizabeth” – 21-15-9 reps for time of cleans (135/95#), ring dips
- Rack Jerk 1-1-1-1-1-1 then 100 hollow rocks NFT
- Complete 4 rounds for time of: 3 rope climbs, 12 back squats (225/155#), 24 double unders
- Complete 3 rounds for time of: 400m run, 15 back squats (155/105#), 15 toes to bar
- AMRAP in 12 minutes of: 10 pull ups, 10 push ups, 10 KB swings (53/35#)
- Deadlift 3-3-3-3-3 then 3x10R/10L split squats
Reminder: Check the comments tonight for Coach Kehl’s CFE workout which will be held at 7:00 am tomorrow!
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CFE @ 7:00am
5 Minutes of Wallballs (20/14# to 10/9′)
800m Run
3 Minutes of Wallballs
800m Run
1 Minute of Wallballs
800m Run
2 Scores: Total time and total number of wallballs