September 13th, 2016

group-fundamentals-sept-12

Welcoming our new CFK Group Fundamental  Crew. Some familiar faces in the crowd 🙂

Today’s WOD

Go every 2 min x 10 sets (20 min)

1 Hang squat Snatch/Clean + 1 Squat snatch/clean – build to a max in this complex

+

5 RFT

5 Shoulder to overhead @ 155/105 (70%)

10 Burpees over the bar

Notes:

– Lots of sets of Oly lifting, use it as practice and build as required, metcon should be quick

 

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