Come cheer on your fellow CFDers TOMORROW  from 9am-1pm for our Developmental Olympic Weightlifting Meet!

WOD

Skills:
Rope Climbs

Strength:
Overhead Squats
2-2-2-2 @ 95% 1RM

Metcon:
For Time:
30 Back Squat (200/145)
Run 1 Mile
15 Back Squat (approx 65%)
Time cap of 20 minutes