*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 
10 minutes – Power or Squat Snatch 1-1-1
10 minutes – Power or Squat Clean & Jerk 1-1-1

* 3 attempts only on each lift
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Foundations 
For time (20 cap)
Run 200m
30 Burpees
Run 400m
60 Hollow Rocks
Run 600m
90 Lunges
Run 800m

Conditioning 
For time
20 T2B
30 Double-unders
40 WBS
50 KBS, 55/35  |  45/35
40 WBS
30 Double-unders
20 T2B

Competition 
For time: (20 cap)
Row 100 calories
200 Double-unders
300′ HSW