*Make sure you are prepared for the week with quality foods.  

*2016 CF OPEN – Register now to compete!
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WOD
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Barbell & Accessory 
A) Back Squat 1-1-1 (3 attempts only)
B) Mobility, 5×2 mins
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Foundations 
21-15-9 (15 cap)
Deadlifts
Hang Power Cleans
Front Squats
Push Press
75/55  |  65/45

Conditioning 
5 mins – Max distance row
4 mins – Max Double-unders
3 mins – Max WBS
2 mins – Max T2B 55/35  |  45/25
1 min – Max Pull-ups

Competition 
15 min clock
50/30 Ring Dips (men high rings)
50 Cleans 135/95  |  115/80
50 Cal Bike
AMRAP Bar Muscle-ups