CFFM Strength WOD
Back Squat 5, 5, 5, 5, 5
Set a new 5-RM. Add 5lbs from last SWOD.
Assistance Strength Work:
Unilateral SB DB Bench Press, 3 sets max reps
CFFB SWOD
Amateur -
Back Squat 3x5. Add 5lbs from last SWOD.
Press 3x5. Add 5lbs from last SWOD.
Collegiate -
Back Squat 5x1
Press 5x5. Set a new 5-RM
CFFB DWOD
10 rds of
Row for one minute rest for one minute.
Score total distance in meters.
3000 Meters Minimum!
Foul = 1 Burpee Pull-Up for every 5 meters under 3000!
