CFD Holiday Party is THIS SATURDAY, 7pm-10pm, at Surf Club on Rigsbee Ave around the corner from the gym!  

First $500 in drinks is on us!

WOD

Skill:
EMOM for 8 minutes:
2 Snatch Balance
Use 30% Snatch 1RM

Metcon:
Inverse Tabata – 4 minutes (8 rounds) of each
Press (155/105)
Front Squat (245/165)
Deadlift (365/225)
(intervals are 10 seconds work/20 seconds rest)
Complete all 8 rounds for each movement, then rest 2 minutes to reset bar before the next exercise
16 minutes total – load should be heavy