Wrap up the month strong with your check-ins on Facebook and tagging friends, as each time counts as a donation that CFR will make to our monthly causes! Remember that this month is providing Vitamins for malnutritioned kids under 5 and their mothers around the world!
April’s exciting cause will be released Monday! Let’s give back and let us use CFR as a vehicle to bless others less fortunate! Just check-in!
Strength – 16 minutes
7 sets of 2
*2 scores – Increase in weight as you go… post your 5th set weight and 7th set weight
Conditioning WOD – 14 min
*Coaches, no running inside please. Athletes wear a stocking cap and light jacket if needed. Also coaches, for running, please place a cone in the parking spot outside of the double doors, a cone by the shoulder of the road for oncoming traffic, and make the athletes aware of the drop off from the sidewalk to the parking lot please 🙂
As many rounds + reps as possible in 14 minutes of…
10 Snatches 135/95
200m Med Ball Run 30/20 (=20 reps)
10 UNBROKEN* Wall Balls 30/20
*Med ball can be held however you want on the run, but cannot touch the ground – 5 burpee penalty on the spot if it does.
*If time expires while on the run estimate how far you would had run, every 10m = 1 rep.
*UNBROKEN wall balls means that if you divide or stop your set at any time, you “broke”… therefore a 5 burpee penalty on the spot… coaches please enforce this!
Post 3 scores! Your 5th and 7th set on back squat and rounds + reps on the WOD!