[email protected] | 905 SE 1st Way, Deerfield Beach, FL

2/3:25 days and counting until the CF OPEN!!!!

2
Feb

2/3:25 days and counting until the CF OPEN!!!!

Performance & OPT Wod
Clean & Jerk
– Build to a tough Single in 10 Min
then
7 Min Ladder
Clean & Jerk 95/135#
Toes To Bar
3,6,9,12,15…..

Fitness Wod
Clean & Jerk Practice
– For 10 Min
then
7 Min Ladder
Clean & Jerk
V-up
2,4,6,8…..

Rowing Wod
Warmup:
For 6 min focus on stroke rate: Increase by 2 s/m every minute
18,20,22,24,26,28

Then:
4 RFT
500M
25 Burpees
400m Run

Post your scores to the Whiteboard.

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