CFFM T-Shirt Design 2010
CFFM WOD
4 rounds for time of
40 Double Unders
30 KBS @ 16-k/24-k
20 Toes-2-Bar
Bear Crawl 20-yds
Bear Crawl 20-yds
CrossFit Football SWOD
A.) Power Clean 5 x 3
C.) Weighted Pull Ups 1, 1, 1, 1, 1, 1, 1; Handstand Holds 3 x max
CrossFit Football DWOD
"On The Minute" for 10 minutes
2 Power Cleans @ 85% of 1-RM
5 Ring Dips
Starting Strength SWOD
A.) & B.) Squat @ 80%; BP/P/PC add .5-2lbs; DL add 1-5lbs
