July 30th, 2019


                                         SUP Sunday

CFK Crew taking Fitness to the Great oudoors.

Today’s WOD

5 Rounds

5 Bench Press, across

5+5 DB Bent Over Row


“Ready Player One”

You have “3 Lives” to accumulate as many rounds as possible. Every time you put the DBs down, “you die.” You may rest a maximum of 30s between lives.  

Accumulate as many rounds as possible 

100 M Farmer Carry

25 DB Hang Clean 35/20

Every 25m is a repetition.

Bench press and back building coupled with a “unique” workout. How far will you get?

Score: Rounds + Reps Completed During Unlimited

Scaling for Intensity

  • Farmers Carry → Reduce Weight

DB Hang Power Clean → Reduce Weight

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