On The House Tip

Join us for the 1st Annual CFD Pullup Challenge and Cookout on Saturday, May 2nd!

WOD 

Strength:
Push Jerk
warmup with increasing loads, taking the bar from the rack
2 x 50%
2 x 60%
2 x 70%
1 x 80%
1 x 85%
3-3-3-3-3 @ 90%

Metcon:
Festivus #3
With a running clock:
0-2:00: Max Front Squats in 2 Minutes (135/95)
2:01-3:59: Rest
4:00-10:00: AMRAP 6 Minutes
6 Power Clean (135/95)
6 Bar Over Burpees