CFM

Don’t forget to submit your Open Score by Monday at 7pm. Also remember that this Friday we will run heats of our last “Friday Night Lights” beginning at 4:30!

Monday:
REGULAR CLASS:
1. Back Squat:
3×4 @ 80%
2. 3 Rounds:
Run 400 m
16 KBs (1.5/1)
4 Ring Muscle Ups
L2: 6 ring dip/4 BMU
L1: 8 Pull-ups (your most difficult variation)

MASTERS:
1. Double Under Practice
2. 15-10-5
Thruster
Over the Bar Burpee

ENDURANCE:
AMRAP 20:
Row 750m
6 Stone to Shoulder
5 Push-ups on Stone
4 Roll Stone end to end (1= down, 2= down and back)
rest 5:00
AMRAP 10:
Same as above