The Delponte Boys at CFRT Movie Night

The Delponte Boys at CFRT Movie Night

Warm Up and Mobility

Gymnastics/Skill
5 Rounds of
40 seconds on double Under Practice
20 seconds rest
Open Prep
EMOM 8
2 -4 Muscle Ups (Even)
20 x Speed Deadlifts ( Very Light) (Odd)

Or

Oly

Jerks

Warm Up Coach Lead

Push Press

3 x 3

Split Jerk

3 x 3

“Symbology ”
40 Seconds Calorie Row, 20 seconds rest
40 seconds Wall Balls ,20 seconds rest
40 seconds of Burpees, 20 seconds rest
40 seconds of Russian KB Swings, 20 seconds rest
Repeat for a total of 3 rounds

Front Door
The front entrance is temporarily out of service, please use the rear entrance. Thanks for your patience throughout this process!