Strength:

Deadlift, 3×10 (A)

Metcon:
9-15-21:
Push press, 95/65
Box jumps, 24/20
Toes to bars

DODGEBALL WARMUP! (with a fitness twist!)

Strength:
Kipping ring dip technique and/or 4x ME sets ring dips

Metcon:
4 rounds for time:
Row 300m
30 wallball shots, 20/14
10 ring rows

Strength:
Power clean + 2 jerks, 6×1.2 (A)

Metcon:

“Man Test”
AMRAP 10:
Clean & jerk (BW/70%BW)

Metcon:

“Angie”
For time:
100 pull-ups
100 pushups
100 sit-ups
100 air squats

Thanks everyone for the great Yelp review posts over the past 2 weeks (sorry – I forgot to do the drawing last week)! At the end of the 6:30am WOD, we’ll have a drawing to see who wins the free CFR7 t-shirts or socks: Bridgette, Tom S, Erika, Brie, Dale, Tracey, Erin B, Eric R, Bethany, Jennifer K, Mark J, Jason G

======================================================

Strength:
Back squat, 6×3 (A)

Metcon:
12 minute cap:
Run 1 mile (800×2)
*With the remainder of the 12 minutes, complete as many kettlebell swings as possible (24/16). Score is total kettlebell swings.