CFFM WOD:
"Paint The Town Red"
4 rounds for time of
Run 400-Meters
15 Power Snatches @ 63/95
15 Burpees
*No drops! Follow the weight back to the floor on every rep!
CFFB SWOD:
Amateur -
Squat 3 x 5 add 5lbs from last SWOD
Press 3 x 5 add 5lbs from last SWOD
Collegiate -
Overhead Squat 5, 5, 5, 5, 5
CFFB DWOD:
4 rds for time of
5 Clean pulls @ 90% of 1-RM Power Clean
10 Strict Pullups
15 Weighted GHD Back Extensions + 25lbs
250-Meter Row
