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

WOD

Strength:
Clean
3-3-3-1-1-1
First set around 80% and work up to 1RM for the day

Metcon:
12-9-6 reps:
Muscle Ups (scale to 2:1 Strict Pullups)
Deadlifts (275/185)
Time cap of 10 minutes