CFRT at the East Coast Championship.  Tickets are now on sale niw, dont miss out!

CFRT at the East Coast Championship. Tickets are now on sale niw, dont miss out!

Warm Up and Mobility

Oly
Snatch Grip Push Press 2 x 5
Snatch Balance 2 x 5
OHS 3 x 1

Strength
Strict Press
5×3

“Communion Wafers”

3 RFT
30/26 Calorie Row
25 x Double UndersΒ  (Ninjas go UB)
15/10 Slam Balls
25 x Double Unders
5 Γ— Power Clean 225 / 145