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at CFN looks like...


Warm Up
3 minute AB/row/run

Then 1-2 rounds
- 10 PVC up right rows
- 10 good mornings
- Downward Dog to Upward Dog x 10
- Side Lunge back, face the same direction, side lunge down
- Step over the fence back
- Ostrich walk down

Strength/Skill
Deadlift

5 reps x 5 sets, challenging but perfect preps - rest 2 minutes between working sets


WOD
FITNESS

3 rounds for time
400 m run
5 hang power cleans (75/55)
10 lunges

PERFORMANCE
3 rounds for time
400 m run
5 power cleans (95/65)
10 front rack BB lunges (95/65)

COMPETITION
3 rounds for time
400 m run
5 Curtis Ps - power clean + alternating lunges + push press (95/65)

 



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