Happy 4th of July from the CFRT Family!

Warm Up and Mobility

HAPPY 4TH OF JULY RAIL TRAILERS, CFRT CLOSED!!!

Partner WOD 👫👬👭
(If you have equipment available)

“Married?Yes,married”

7 Rounds of

4 x Bar Muscle Ups

17 x Walking Lunges 50/35 , double DB
7 x Burpee Broad Jumps 4′
6 x Deadlift 335/225

One partner works on the rounds while the other accumulates 243 Calories on the rower.
*Switch on your own!! If your are done calories or rounds prior one works while the other rests!

At Home Workout

Partner Workout 👫👬👭

7 Rounds of

4 x High Burpees or Hand Release Burpees

17 x Jumping Split Lunges or Walking
76 Second Hollow Hold

One partner works while the other runs 243 meters

Keep a running clock for hollow holds ,pick up where your partner left off