*Make sure you are prepared for the week with quality foods.
*SAVE THE DATE – Sat, Feb 13th @ 8am – CFB In-House Competition, “Blind Date”
*2016 CF OPEN – Register now to compete!
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WOD
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Barbell & Accessory
A) Deadlift 5-5-5-5-5
B) Jumping Bar Muscle-up, 5×5
C) Mobility, 5×2 min
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Foundations
For time (20 cap)
75 Sit ups
30 Squat Clean & Jerk
75 Hollow Rocks
Conditioning
3 Rounds for max reps of:
2 mins – Run 400m or Row 50m + max Double-unders
1 min – Push Jerk 95/65 | 75/55
1 min – Pull-ups
1 min – Hang Squat Cleans 95/65 | 75/55
-rest 2 mins
Competition
5 Rounds / 3 min clock
30 KBS 70/55 | 45/35#
20 WBS
Max Cals on Bike
-rest 2 mins