Performance:
Front rack barbell lunges, 3×10 (ME)

Fitness:
Front rack barbell lunges, 3×10 (A)

Fitness & performance:
AMRAP 12:
Row 200m
6 over the box jump, 24/20
12 burpees to 6 inches

Fitness:
Kipping pull-up technique

Performance:
100 pull-ups for time

Fitness & Performance:
4 rounds for time:
15 Hang Power Cleans, 115/80
15 Ring dips
FX: 95/65, Push Ups

Fitness & performance:
Back squat, 5×3 (A; 90%)

Fitness & performance:
For time:
Run 800m
Rest 120 seconds
Run 600
Rest 90 seconds
Run 400m
Rest 60 seconds
Run 200m
*Score is total time.

***Free class tonight at 6:30 pm. Bring your friends (no CF experience required)!***

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Fitness & performance:
Press, 6×2 (A; 90%)

Fitness & performance:
50-40-30-20-10:
Push press, 45/35
Sit-ups
KBS, 24/16

Fitness and Performance:
Deadlift, 5×5 (A)

Fitness & Performance:
4 rounds for time:
Run 400m
10 overhead squats, 155/105
FX: 115/80