CFH Halloween Throwdown!
The last day to sign up for the Throwdown is this coming Saturday, but don’t wait until then! Sign up now if you plan on participating here. This event was a blast last year, you don’t want to miss out. We will release teams Tuesday of next week!
WOD
5 Clean and Jerks
15 Sit ups
5 Rounds
Fitness: 115/75
RX: 165/110
RX+: 185/125
15 min Time Cap
Skill WOD
6-8 Ring Dips, directly into
30 Second high plank, directly into
20 Second hollow hold
Rest 1 minute
4 Rounds
-Coaching Tip- The clean and jerks should be relatively heavy today. They can/should be done in singles. Each round should take no longer than 3 minutes. The skill work is there to help with shoulder and core development and will be good to hit after the short heavy metcon.
Where the magic happens…