CFD is going to the NC State Fair on October 22nd!  Check it out!

WOD

Strength:
Hang Snatch
3-3-3-1-1-1
Start around 80% and work up to 1RM for the day

Metcon:
10,9,8,7,6,5,4,3,2,1
Deadlift
Power Clean
Front Squat (155/105)