Aimee Lyons, Owner/Operator of Crossfit KOP visits CFFM for a Holiday WOD, thanks Aimee always good to see you :)
CFFM WOD:
"Are you talking to me?"
For time:
7 rounds of
Power Clean + Front Squat + Push Press, 7 reps @ 73/115*
Pull-Ups, 7 reps
Then Row 750-Meters to finish
*No drops! Every rep comes from the floor to a full squat and full extension overhead.
*No drops! Every rep comes from the floor to a full squat and full extension overhead.
CFFB SWOD:
Amateur -
Squat 3x5 add 5lbs from last SWOD
Press 3x5 add 5lbs from last SWOD
Collegiate -
Squat 5, 5, 5, 5, 5
Press 2, 2, 2, 2, 2
CFFB DWOD:
6 x 200-Meter Sprints
*Maximal effort each sprint
*Timed rest @ 3:1 ratio (rest 3x as long as it takes you to run the sprint on each round)
