Monday

 

"CF HEALTH" 

Skill- 
Rope climbs

Strength- 
Front Squat
1x5@60%
1x5@65%
1x5@70%Metcon

WOD
EMOM 12min
1. 5 Squat Cleans @ 70%
2. 5-15 Quality Push-ups




"CF PERFORMANCE"
 

Back Squat

5/5/3/3/1

50/50/70/80/90%

Superset

Power Snatch

5x1

85%

Emom 12

1) 3-7 B/Mups

2) 10-15 KHSPU

3) 9-11 Overs

For Time

700m Row

35/25 Ring Dip