CF Strength WOD
2 Hang Squat Cleans + 2 Front Squats
15 minutes to find a heavy load
CF WOD
10 Hang Squat Cleans
40 Doubles
AMRAP 10 minutes
Fitness: 75/55
Performance: 95/65
Open: 95/65
DRIVE
0-10
2-4-6-8-10…climb the ladder
Wall Ball
Hanging Knee Raise
(2 of each, then 4 of each)
10-20
10 Bentover DB Row
Bear Crawl while pushing a DBall (to orange pole)
15 Sit ups
Bear Crawl while push a Dball (back to Dumbbells)
20-30
1 Mile Run
SAVE THE DATE:
Today May 4th: The Secondish (semi) Legit CFH Beer Mile
May 11th: Chipper for a Cause
May 27th: Memorial Day Murph