cfm

Wednesday October 28th:
Strength:
5 sets of:
5 pull ups + 5 toes to bar without dropping
*Scale as needed (4+4 , 3+3 , etc.)
WOD:
30 sumo deadlift high pulls 75/55
40 shoulder to overhead 75/55
50 sit ups
40 push-ups
30 power snatch 75/55
OR:
“Game Plan” Athletes
“CrossFit Total” *If you missed Tuesday
Warm Up with the scheduled class
Then find a heavy but perfect 1 rep max for:
Press, Squat and Deadlift.
*Must test in the prescribed order.
*Fill out your “Game Plan” baseline work sheet
AND/OR
Complete Conditioning Baseline test #1
“Grace”
30 Clean and Jerks for time.
*scale using your 1 rep max Strict Press