Screenshot_2015-01-06-09-03-45-1Warm Up and Mobility
 
Strength
Front Squat
5 x 1
 
Gymnastics/Skill
3 RNFT
5 -10 Pull Up Practice
1 Minute KB Squat Hold
 
Open Prep
EMOM 8
5 – 10 C2B – Goal is unbroken- (Even)
25 x Double Unders – Goal is unbroken- (Odd)
 
 
“Revenge”
6 Rounds of 
45 Seconds of Muscle Cleans 95/65
Rest 15 Seconds
45 Seconds of Box Jump Overs 24/20
Rest 15 Seconds
Score is max reps for each movement.  Post your highest and lowest of each.
 
Movie Night 
CFRT , movie night is back! We are tentatively planning it for January 31. We will post three choices on our group FB page for you to vote on as usual. But first,let’s hear what you guys would like to see!