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*2016 CF OPEN – Register now to compete!
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WOD
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Barbell & Accessory
A) Push Press + Thruster + Push Jerk + Split Jerk
B) Strict Pull-ups, 5×5
C) Mobility, 5×2 min
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Foundations
For time
50 Deads 95/65 | 75/55
Run 100m or Row 200
40 Hang Power Cleans 95/65 | 75/55
Run 200m or Row 300
30 Front Squats 95/65 | 75/55
Run 300m or Row 400
20 Shoulder to Overhead 95/65 | 75/55
Run 400m or Row 500
10 Squat Clean Thrusters 95/65 | 75/55
Conditioning
AMRAP 3
21 Back Squat 185/135 | 155/105
AMRAP Pull-ups
-rest 2 mins
AMRAP 4
21 Squat Cleans 135/95 | 115/75
AMRAP Double-unders
-rest 2 mins
AMRAP 5
21 Squat Snatch 95/65 | 75/55
AMRAP Box Jumps 24/20 | 20″ step ups
Competition
AMRAP 12
5/3 Muscle-ups (ring or bar)
30 UB WBS