Monday (Deload for major lifts)

~Hitting a Monday sets up for the week. Miss a Monday, play catch up all week. Get it. 

"CF Health"

S: Power Snatch
7 Min Emom
2 Reps @ around 70% 


WOD
400m Run
Then
5 Rounds:
15 KB Swings 32/24
15 Burpees
Then
400m Run
16minute time cap.
Scale run to 200m if needed to finish in the time cap.

 

"CF PERFORMANCE"

Back Squat

5/5/3/1

65/75/85/95%

21~15~9

Thruster

15~12~9 / 12~9~6

Muscle Up

3 rounds

12 S/Arm DB Row 30/20 12 Strict Box Dips 12 Flags