Some of the CFRT Ladies!

Some of the CFRT Ladies!

Warm Up and mobility

Strength
Strict/Bench Press
65% x 8
75% x 6
85% x 4
95% x 1-2
65% x 5-10

Gym/Skill
3 RNFT
Ring Dip practice
Box Jump practice

Open Offseason
3 RNFT
1- 4 Strict Muscle Ups
3 x High Box Jumps from seated position

“Screw Your Pass”
EMOM 3: 3 High Hang Power Clean & Jerk
EMOM 4: 2 Hang Power Clean & Jerk
EMOM 5: 1 Power Clean