CFBK WOD – Friday 14 July 2017

CFBK WOD – Friday 14 July 2017

A. Weighlifting
Hang Clean with Pause (Above Knee)
6×3@60-70%
B. Conditioning
With A Running Clock, Complete:
0′-5′: AMRAP
Burpees
5′-10′: AMRAP
1 Rope Climb
7 Squat Cleans @70/45kg
10′-15′: AMRAP
TGU @20/12kg
15′-20′: AMRAP
7 Thrusters @35/20kg
7 Pull Ups
20′-25′: AMRAP
Row for Calories



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